Healthy Foods; Eat, Diet, Lose Weight w/ NOOM

Introducing healthy foods; Eat, Diet, Lose Weight with Noom, by making simple lifestyle changes that include smarter eating choices.  Learning more about the foods we eat and then changing how we think about what we're eating can make all the difference in the world.

You must get in the habit of asking yourself these 3 questions;

1. Am I hungry?
2. Is it Smart?
3. How Much do I need?

Once you get a grip on those questions, eating smarter will get much simpler.

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Healthy Foods; Eat, Diet, Lose Weight

Start asking yourself these 3 questions; “Am I hungry?”, “Is it smart?”, and “How much do I need?”, every time before putting something in your mouth and forever after see the obvious in how they will change the way you eat for the better.

1) Am I hungry?

Take a second and think about this. How many times have you found yourself eating just to be eating? Or you're full, but there's still food on your plate so you eat it anyway.

Learn to not eat when not hungry. If it helps, use smaller plates and portion containers when serving yourself.

2) Is it smart?

Learning how to eat smarter is very important for losing weight. I plan to help out with that part further down the page, so don't leave me yet. Eating smart doesn't mean “Starve”, it just means eating more from the “green and Yellow” food categories and less from the “Red.”  I'll explain more about these as well.

3) How much do I need?

Now, here's when portion containers come in handy. Sometimes it can be very difficult to eyeball the correct portion for your body. There's no need for hiring a nutrition specialist. I can help you figure out how much you should be eating from a special little equation.

Here's How to Figure your Calorie Target

1. First, take your current weight in pounds and multiply by 11 to find your caloric baseline:

Weight x 11 = Caloric Baseline

2. Then add 400 (your fix calorie burn) to your caloric baseline:

Caloric Baseline + 400 = Maintenance calories

3. Finally, subtract 750 (caloric deficit) from your maintenance calories:

Maintenance Calories – 700 = Calorie Target

No matter the number of allowable calories in a day you come up with, these calories should be dispersed between veggies, fruits, proteins, carbs, healthy fats, oils, & nut butters, and can even include some seeds and dressings.

Following the Green, Yellow, and Red color system and logging what you eat each day will help a great deal in achieving your weight loss goals sooner.

Here are some quick and easy portion tips Noom gives in regard to their unique color system;

Fruits & Vegetables (From Noom's Green Foods)

Pick large bowls, small bowls, “fistfuls,” or whole items of these foods.

Starchy Vegetables & Whole Grains

Serve up a “fistful,” partial cup (1/2 cup or 1/4 cup), serving spoon, or ladle.

Lean Proteins

Enjoy a bill, deck of cards, or palm full.

Healthy Fats, Sauces, Spreads & Oils

Opt for tablespoons, teaspoons, thumbs, and thumb-tips.

Dairy

Choose a “fistful,” partial cup (1/2 cup or 1/4 cup), serving spoon, or ladle.

 

Noom- The Last Weight Loss Program You'll Ever Need

If you decide to sign up for Noom's 14-day trial, you will see how all of this can work best for you. There's even a section in the app where you can log the foods you eat and see automatically what category it falls under as well as helps with keeping track of the calories eaten.

I personally love the food database Noom offers on their app. I've found some really great recipes that are delicious and fit into my plan. There're recipes for breakfast, lunch, snacks, and dinner.

Below are just a few of the recipes you can expect to find.

 

Breakfast recipes include;

• Healthier Ham and Cheese Frittata
• Scrambled Egg Wrap
• Banana-Apple & Nut Oatmeal
• Whole-Grain Apple Bread Pudding

Lunch recipes include;

• Arugula Salad w/ Sausage and White Beans
• Carrot Ginger Soup
• Mushroom and Rice Soup
• Ham, Mushroom, and Ginger Fried Rice
• Turkey Cheddar Tacos

Dinner recipes include;

• Pan-Seared Shrimp with Chipotle-Lime Glaze
• Lean Pork Lettuce Wraps
• Grilled Chicken with Fresh Corn salsa
• Broiled Mustard and Brown Sugar Glazed Salmon Fillets w/ Dill

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Still want to know about the color system?

I guess you are wondering what the Green, Yellow, and Red food categories consist of. I've written a ton of posts about NOOM's weight loss program because I absolutely love their food category color system, user-friendly app, a great community of people to help push you along, and the health coach is great too!

Here's a little about the color system;

THE UNIQUE COLOR SYSTEM IS USED TO:

1. Make decisions in the moment: “Should I order a baked potato or creamy mashed potatoes?”
2. Analyze your past food choices: “I don't typically have green foods until dinner — yikes!”
3. Identify new opportunities for the future: “Maybe I can replace 80% ground beef (red food) with 95% lean ground beef or turkey (yellow foods) next time.”

Okay, so let's talk about the “GREEN Foods” category for a minute;

From the little diagram above, you can see that the green foods take up 30%, meaning for a balanced diet, you must eat more foods from the green food category. The more the merrier!

Foods from this group are the least calorie-dense foods, so you can eat more and keep your calorie count down at the same time.

The foods should make up the bulk of your diet and can be eaten in larger quantities than foods from the Yellow and Red groups.

For more information and the actual food list, please check out my post for “Food Combinations for Weight Loss – Grocery List Printable Template“. (Meaning you can actually print off the food category list if you wish.)

“YELLOW Foods” category should make up about 45% of a balanced diet, meaning nearly half of your foods can come from yellows.

Although there are numerous types, it's easier to think about most foods from the yellow food group consist of lean meats, starches, and low-fat cheeses.

“RED Foods” category should throw up a “RED FLAG”. Foods from this group should be limited to no more than 25% of your daily calorie intake.

These foods have the least healthy nutrients and most calorically-dense!

Foods from this group should be eaten in moderation and with caution when trying to lose weight. It doesn't mean you can't have them, just keep it limited; less frequently and in smaller portions.

Once again, check out some of the articles I've written about Noom's weight loss program. This one in particular may help you the most!

“Best Weight Loss Program for 2019”

 

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Eat This NOT That!

 

Eat this not that, involves the second question; “Is it smart?”

There's a secret to choosing foods that help make us feel fuller and more satisfied. Smart foods fuel the body and keep us full making us feel less hungry and deprived.

 

Did you know that eating protein can actually make you feel fuller longer?

Did you know that foods high in fiber can also help curb the appetite and support weight loss?

Did you know that by eating high volume foods can help with weight loss?

 

Low volume foods are less nutrient-dense and generally more fattening.

Here are some ways you can substitute meals from low volume meals to high volume meals;

 

Low Volume versus High Volume Meals

 

Low Volume

Cheese Omelet, 3 strips bacon, & home fries (762 Calories)

Eat This NOT That!

High Volume Alternative

6 scrambled egg whites with low-fat cheese & mushrooms, 1 slice whole-wheat toast, 1 baked apple with cinnamon. (only 321 calories!)

 

Low Volume

4 pancakes and 3 sausage links (737 calories)

Eat This NOT That!

High Volume Alternative

2 whole wheat pancakes with 1 cup strawberries, 1 apple, and 3 scrambled egg whites (only 474 calories, and a lot less fat!)

 

Low Volume

Grilled ham & cheese sandwich, french fries and a soda (980 calories)

Eat This NOT That!

High Volume Alternative

Open face cheese melt w/ 1 slice whole-grain bread & a slice of melted low-fat cheese, 1 orange, 10 baby carrots, and a glass of non-fat milk (only 303 calories!)

 

Low Volume

1 1/2 cups macaroni & cheese and 5 potato croquettes (869 calories)

Eat This NOT That!

High Volume Alternative

1 cup whole wheat pasta with mixed vegetables, lean ground beef, and tomato sauce; 1 cup blueberries; tossed salad with Italian dressing (593 calories)

 

Low Volume

Fried fish fillet, onion rings and a soda (675 calories)

Eat This NOT That!

High Volume Alternative

6 ounces broiled fish, 1/2 baked potato with low-fat sour cream, tomato and cucumber salad with Italian dressing, fruit salad and seltzer with lemon (589 calories)

 

As you can see, it's not difficult to change meals up from bad to good, high fat to low fat, high in calories too low in calories. Learning to eat in this way will not only help you lose weight but maintain what you have lost for the long-term!

 

 

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High Volume Foods

In this section, I'll provide you a list of high volume foods to get you started outright. Again, please remember, NOOM is a great source for long-term success. Learn what to eat and what not to eat with reasons why. Learn ways to overcome bad eating habits the easy way.

For just $1 to sign up for their 14-day trial, what do you have to lose?

High Volume Vegetables

• Artichoke
• Asparagus
• bean Sprouts
• Beans (green, wax, Italian)
• Beets
• Broccoli
• Brussels Sprouts
• Cabbage, cooked
• Carrots
• Cauliflower
• Eggplant
• Greens (collard, mustard)
• Leeks
• Mushrooms, cooked
• Okra
• Onions
• Peapods
• Peppers Sauerkraut
• Spinach, cooked
• Summer Squash (crookneck)
• Tomato
• Tomato/Vegetable juice
• Zucchini, cooked

High Volume Fruits

• Apples
• Apricots
• Banana
• Blackberries
• Cantaloupe
• Cherries
• Figs
• Grapefruit
• Grapes
• Honeydew melon
• Kiwi
• Mango
• Orange
• Papaya
• Peaches
• Pears
• Pineapple
• Pomegranate
• Raspberries
• Strawberries
• Watermelon

Conquer Your Cravings – Great Tips from NOOM!

1. Craving Skittles? Grab a small bowl of berries instead.
2. Aching for chocolate ice cream? How about some low-fat chocolate pudding?
3. Thirsting for some soda? Add fresh-squeezed lemon, lime, and berries to your seltzer water.
4. Want some gummies? Feast on a frozen mango instead.
5. Need your chocolate fix? Melt some dark chocolate, mix with some strawberries and freeze them.
6. Are those cookies calling your name? Bake some healthy homemade cookies;
   1. Mix 1/2 cup of rolled oats
   2. 1 overripe banana
   3. cinnamon
   4. Bake at 350 degrees for 18 minutes
7. Lusting for some strawberry ice cream? Make your own with low-fat Greek yogurt, berries, and cinnamon.
8. Craving creme brulee? Split a ripe banana lengthwise, broil for 4 minutes and watch the natural sugars caramelize.
9. Wanting a Popsicle? Enjoy a small bowl of frozen grapes instead.
10. Feel the need to drink some juice? Try infusing water with fresh fruit like berries, watermelon, or lemon and lime.

 

 

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Quench Your Hunger

Pertaining to the first question; “Am I hungry?”  Sometimes if we really listen to our bodies, we'll find that we're not truly hungry, just thirsty. Drinking a large glass of water can satisfy hunger for a good while, making you feel full.

We all know water is good for us, but did you know it helps you lose weight as well?

What we drink has an impact on how full we feel, just like what we eat does. Water can also help with burning more calories. You might ask how this is possible… according to a study that was done years ago, it was discovered that water increases the metabolic rate by 30%!

Are you trying to cut back during your dinner meal?

Try drinking 2 glasses of water before a meal and see if it helps quench your hunger. Many studies have been done showing people who did this ate less during their meals.

Not only does water help you feel fuller and burn calories, but it's also very important for keeping the body hydrated. Staying hydrated helps with better performance during exercise and normal activities throughout the day.

 

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Authors Note

Summing things up…

1) Am I hungry?

Understanding the difference between craving food and actually being hungry can lead to a more successful weight loss plan.

Focusing on listening to the physical body and separating out emotional decisions such as cravings versus real hunger is the key to your new weight loss journey.

Our bodies were designed to tell us when we need food. We should eat when we are hungry, not just for the sensation of taste.

2) Is it Smart?

Learning how to make better food choices can lead to “smart” eating habits. Only buy foods that are healthy and “High Volume.”  These types of foods will help with satisfying hunger, but in a better way.

If the foods that shouldn't be eaten aren't in sight, then not eating them will become much easier.

Focusing on better food choices means grabbing a bowl of steamed broccoli instead of a chocolate brownie for a snack or a cup of frozen yogurt instead of a bowl of chocolate ice cream.

As you venture off into your new weight loss journey you will soon learn whether a particular food is smart or not.

The real power of this question is how to deal with the situation when you know the food is not smart, and being able to then ask “can I make it smart?”.

3) How much do I need?

When you begin to think of fueling your body for the entire day, plan ahead, prep ahead, and pack “smart” foods for lunch. Planning out meals ahead of time can be a key element of making smart meal choices throughout the day.

If the food is already prepped you will most likely eat it because it's easier and quicker since it requires no thought or planning. This really does work well for me! 🙂

Focusing on planning meals in advance for the day takes less pressure and guilt off of each individual meal decision. Instead of saying I can't have this because it's not a smart food, you will instead begin to give yourself permission to have some of those “not so smart” foods in balance with how it fits into the big picture; the new “smart” eating plan.

I would love to hear your thoughts about this article in the comment section down below. Feel free to voice your opinions and offer feedback. I'll respond to them promptly, I promise!

I'm wishing you nothing but the best of success during your new weight loss journey and I hope I have helped get you started from the information I have provided in this article.

I look forward to hearing from you soon. 🙂

Best of health,

Devara