Research
Energy balance
Energy compensation following a preload is significantly determined by the intermeal interval (IMI) and the physical form of the preload, with semisolid and solid forms yielding higher compensation than liquids, particularly when the IMI is between 30 and 120 minutes.
To maximize fullness from a snack or meal, choose semisolid or solid foods (like yogurt, jelly, or whole fruits) and wait 30 to 120 minutes before your next meal. Liquid calories (smoothies, juices) are less effective at suppressing subsequent hunger, especially if consumed too close to the next meal.
GoodQualifiesHIGH confidence
Energy compensation was maximized when the preload was in semisolid/solid form and the IMI was 30–120 min.
Why this rating
Systematic review of 48 publications and 253 interventions with meta-regression analysis.
Source
Factors that determine energy compensation: a systematic review of preload studies
Eva Almiron‐Roig et al. · Nutrition Reviews · 2013
DOI 10.1111/nure.12048
Meta-analysis · 48 studiesCited 203×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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