The iDiet Instinct Quiz A science-based index of food susceptibility How much are you affected by our abundant food environment? iDiet Instinct index Contact Welcome! This Index has between 30 and 42 questions, over 4 screens (questions are customized to your answers). You will find it educational simply to answer the questions! We'll provide your Index result instantly upon submission. Let's go! I snack between meals. Usually Often Sometimes Occasionally NeverI snack from boredom. Usually Often Sometimes Occasionally NeverDr Note: About 70% of unnecessary eating is attributed to boredom or other forms of emotional eating. iDiet gives you safer foods to snack on, and helps to decouple the reward circuitry related to high-calorie snacking. I snack from stress Usually Often Sometimes Occasionally NeverDr Note: You are not alone. The APA reports 38% of the US population stress-eats. Stress increases hunger and cravings. iDiet Intensive contains a powerful stress-reduction module. I get physically hungry between meals. Usually Often Sometimes Occasionally NeverDr Note: Hunger between meals may be the result of fast-digesting processed foods, or insufficient protein or fiber. iDiet teaches how to formulate meals to slow the return of hunger. I am still hungry after a meal. Usually Often Sometimes Occasionally NeverDr Note: Hunger directly after a meal may indicate you're eating too quickly. Try to slow down and make your meal last at least 20 minutes to allow your body to recognize the food and begin digesting. I take a second helping. Usually Often Sometimes Occasionally NeverI sit with the hunger rather than eating more. Usually Often Sometimes Occasionally NeverDr Note: Sitting with hunger can feel virtuous, but may backfire later on due to willpower depletion. Instead, try adding in more high-volume, low-calorie foods to your meal, like vegetables. I eat after dinner, or within 3 hours of bedtime. Usually Often Sometimes Occasionally NeverDr Note: Eating close to bedtime is associated with higher rates of acid reflux, digestive complaints, weight gain, and blood sugar problems. It can also interfere with sleep quality. Dr Note: Good for you! It's best to leave a 3-hour window between your last food and bedtime. This helps digestion, sleep quality, overall health, and weight management. I eat in front of the tv, computer or a screen at night. Usually Often Sometimes Occasionally NeverDr Note: Eating without mindful attention reduces satisfaction with the meal, and can result in consuming 30% or more calories. Dr Note: Good for you! Eating with mindful attention is associated with better satiety and weight management. You're doing great! Click the continue button —> PreviousContinueI’m a foodie, and/or I think about cooking often. Strongly Agree Agree Neither Disagree Strongly DisagreeI find eating an inconvenient distraction. Strongly agree Agree Neither Disagree Strongly DisagreeI plan out my meals at least a day in advance. Usually Often Sometimes Occasionally NeverDr Note: Good for you! Having a structure and plan for future meals is a powerful strategy we teach in iDiet. I wait until I’m hungry to decide what to eat. Usually Often Sometimes Occasionally NeverDr Note: This can result in eating more than intended, because hunger easily overrides good judgment. I have a repertoire of healthy foods I can choose easily when hungry. Usually Often Sometimes Occasionally NeverDr Note: Good for you! Having healthy options to reach for is better for weight control, and helps keep your brain on the right track. I’m frequently out of the house each day for work or other reasons, or I travel frequently. Usually Often Sometimes Occasionally NeverWhen out, I’m tempted by fast food or convenience foods I see. Usually Often Sometimes Occasionally NeverYou're doing great! Click the continue button —> I rely on restaurants, fast food, or cafes for my meals at least once a day Usually Often Sometimes Occasionally NeverPreviousContinueI rely on takeout or delivery twice or more per week. Usually Often Sometimes Occasionally NeverDr Note: Good for you! Avoiding takeout helps you control for highly caloric prepared foods. Dr Note: Be careful what you're ordering, as typical restaurant meals often contain a full day's calories. I cook from scratch. Usually Often Sometimes Occasionally NeverSomeone else in my home cooks from scratch. Usually Often Sometimes Occasionally Never N/AI rely on prepared or frozen meals. Usually Often Sometimes Occasionally NeverI rely on takeout or delivery. Yes, once a day or more Yes, 3+ times a week Once a week Every few weeks NeverThere’s a green vegetable on my plate at least once a day. Usually Often Sometimes Occasionally NeverDr Note: Good for you! According to 2023 research in The Journal of Nutrition, people over age 50 who consumed the biggest variety of produce were 21 percent less likely to die from heart disease over a 15-year span. Eating more vegetables is associated with longer lifespan, fewer health conditions, and less cognitive decline. Dr Note: See what you can do to improve. Eating more vegetables is associated with longer lifespan, fewer poor health conditions, and less cognitive decline. A meal isn’t satisfying without a starch/carb on the side or the center of the plate. Strongly Agree Agree Neither Disagree Strongly DisagreeI eat potatoes, rice, pasta, rolls, pastry or bread/tortillas at least once a day. Strongly Agree Agree Neither Disagree Strongly DisagreeI have a sweet tooth. Strongly Agree Agree Neither Disagree Strongly DisagreeI indulge my sweet tooth daily Usually Often Sometimes Occasionally NeverI prefer salty foods and snacks. Strongly Agree Agree Neither Disagree Strongly DisagreeI have salty snacks daily Usually Often Sometimes Occasionally NeverYou're doing great! Click the continue button —> PreviousContinueIf I see someone else eating, I want some. Usually Often Sometimes Occasionally NeverIf a food is offered to me I take it. Usually Often Sometimes Occasionally NeverAs a guest, I feel rude if I don’t eat everything offered. Usually Often Sometimes Occasionally NeverAt a restaurant, I clean my plate, regardless of fullness. Usually Often Sometimes Occasionally NeverI generally know how many calories I’ve eaten each day. Usually Often Sometimes Occasionally NeverDr Note: Good for you! Awareness helps. I feel my weight holds me back from activities I’d otherwise enjoy. Usually Often Sometimes Occasionally NeverYou're not alone. About 1/3 of the population feels negatively about their size, and 40% have experienced outright weight discrimination in some form. I feel I could be healthier. Strongly Agree Agree Neither Disagree Strongly DisagreeI have one or more health conditions such as high blood pressure, high cholesterol, past cardiac surgery, metabolic syndrome, Type 2 Diabetes, edema, inflammatory arthritis, or achy joints. More than two Two Just one None of theseI get in at least 30 minutes of intentional movement daily. Usually Often Sometimes Occasionally NeverI have dieted at least once in the past 24 months. More than once Once NoThe weight returned quickly Strongly agree It returned slowly I kept the weight offThe number of alcoholic drinks I have each week (on average) is: Roughly 0 7 or fewer 8-14 14+ Fantastic! You're done. Time to get your results —> PreviousGet My Results! Your score is: You can find your Index score above and plot it on the graph. This score is aligned on a logarithmic 0-100 scale. It is not meant to be comparable to 90+ being an A grade, like in school. This is an index based on real life, which is challenging, and full of temptations and difficult situations. The higher the score, the exponentially more difficult you likely find it to manage your weight in a good range. We'll provide more context on the next screen. Would you like your results and interpretation sent to you? (optional) Fill out the fields below. And to join the iDiet mailing list. First NameEmail Previous Get My Results and Learn more
