3 Domains of Eating Questionaire Inside Outside | Inside Outside Wellness Center & Medical Spa

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"The 3 Factor Eating Questionnaire"

Humans have a complicated relationship with food. In hunter gatherer times and throughout much of history, the main problem was availability and food was hard to find. One of the curses of current life is the ready availability of food and methods of processing which make overeating more likely. In addition to the availability of food, there is no doubt that stress, lack of sleep and psychological factors play a major role in determining the amount and types of food we eat. Three dimensions of human eating behavior identified are in the domains of “Uncontrolled Eating”, “Emotional Eating” and “Cognitive Restraint”. The Three-Factor Eating Questionnaire (TFEQ) was developed in 1985 (Stunkard and Messick) to help us recognize some of the behaviors and psychological factors which affect our food intake. Some behaviors would lead to overeating and some to more controlled eating. Complete this revised 21 Item questionnaire (Tholin et al, Wilson) by picking the answer which best describes your behavior. Then add up the score for each domain. I believe that, for many individuals, without any psychological intervention, the Zone/Paleo approach or LowCarb/Nutritional Ketosis will help to manage all three of these behaviors by controlling hunger/emotions and teaching healthier/satisfying options which might enable more cognitive restraint. Dr. Sears is fond of saying "How you feel and how you think at any moment depends more on what your last meal was like than anything else!" So, if you are feeling good and emotionally you are not anxious/sad/depressed/lonely, maybe Uncontrolled and Emotional Eating will just go away.....and Cognitive Restraint will prevail! Disclaimer: Each of us has a personal/mental/cultural relationship with food. The TFEQ in it's original form and it's revisions have not been used to diagnose eating disorders but have been studied by researchers (see references) to gain information about our eating behaviors and how it might relate to our energy intake and Body Mass Index (BMI). It has simply helped identify some of the underlying specific situations/behaviors which might lead to overeating and behaviors of those who consciously restrict intake.

Uncontrolled Eating Domain (Hunger)

Cognitive Restraint Domain

Emotional Eating Domain (Disinhibition)

"3 Domains of Eating Questionaire.docx"

1. Uncontrolled Eating Domain (hunger). This is a tendency to eat more than usual due to a loss of control over intake accompanied by subjective feelings of hunger. There is also extreme sensitivity to external stimuli which may make you want to eat more. People who score high in this domain tend to eat energy dense foods such as fat, sweets, alcohol and also salty food. They have a higher energy intake. Men and Women are similar in this domain. There is no question that our Zone/Paleo approach controls hunger very well and cravings for sweets are easier to control.

1. Sometimes when I start eating, I just can’t seem to stop.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

2. Being with someone who is eating, often makes me want to also eat.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

3. I often get so hungry that my stomach feels like a bottomless pit.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

4. I’m always so hungry that it’s hard for me to stop eating before finishing all of the food on my plate.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

5. When I smell a sizzling steak or see a juicy piece of meat, I find it very difficult to keep from eating—even if I’ve just finished a meal.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

6. I’m always hungry enough to eat at any time.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

7. When I see something that looks very delicious, I often get so hungry that I have to eat right away.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

8. Do you go on eating binges even though you’re not hungry?

At least once a week(4), Sometimes(3), Rarely(2), Never(1),

9. How often do you feel hungry?

Almost always(4), Often between meals(3), Sometimes between meals(2) Only at mealtimes(1)

The maximum score for this Domain is 36.

Higher Scores, say between 27 and 36 may suggest that Uncontrolled Eating may be a factor in your energy

intake and weight.

My Score is_______

2. Cognitive Restraint Domain. This is conscious restriction of food intake in order to control body weight or to promote weight loss. People who score high on these questions have a lower energy intake. Also they make better food choices. Women score higher in this domain. There is also less alcohol intake and they tend to choose “low fat” items. The protein intake is also higher. The higher protein intake in our Zone/Paleo approach is right in line with this eating behavior.

1. I deliberately take small helpings to control my weight.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

2. I don’t eat some foods because they make me fat.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

3. I consciously hold back on how much I eat at meals to keep from gaining weight.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

4. How often do you avoid “stocking up” on tempting foods?

Almost always(4), Usually(3), Seldom(2), Almost never(1)

5. How likely are you to make an effort to eat less than you want?

Very likely(4), Somewhat likely(3), A little likely(2) , Unlikely(1)

6. On a scale from 1 to 8, where 1 means no restraint in eating and 8 means total restraint, what number would you give yourself?

Mark number that best applies to you: No restraint 1-2-3-4-5-6-7-8 Total Restraint.

The maximum score for this Domain is 28.

Higher scores, say between 19 and 28 may suggest that Cognitive Restraint may be a factor in your energy intake & weight and you have some control over your eating and food choices.

My Score is_______

3. Emotional Eating Domain. This is a difficulty to resist emotional cues or disinhibition. People who score high in this domain tend to snack more on fruit, cakes and pastries. Women score higher in this domain. There is also more alcohol intake. Our Zone/Paleo approach teaches healthier more satisfying snacks with controls swings of blood sugar, emotions and cravings.

1. I start to eat when I feel anxious.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

2. When I feel sad, I often eat too much.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

3. When I feel tense or “wound up”, I often feel I need to eat.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

4. When I feel lonely, I console myself by eating.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

5. If I feel nervous, I try to calm down by eating.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)

6. When I feel depressed, I want to eat.

Definitely true(4), Mostly true(3), Mostly false(2), Definitely false(1)