How to Feel Full on 1700 Calories with Smart Food Choices

October 26, 2025 •

3 min read

According to research, satiety—the feeling of fullness—is not solely dictated by calorie count, but by the nutrient density, volume, and composition of your meals. To feel full on 1700 calories, the focus should be on strategic food choices that maximize these satiety factors, rather than simply restricting intake.

Quick Summary

This article explores how to achieve and maintain a feeling of fullness while consuming 1700 calories daily. It highlights the importance of protein, fiber, and hydration, detailing specific foods and portion control strategies to prevent hunger and support weight management.

Key Points

Prioritize Protein: Add a quality source of lean protein like eggs, fish, or chicken to every meal for maximum satiety.
Increase Fiber Intake: Incorporate high-fiber foods such as vegetables, fruits, and whole grains to add bulk and slow digestion.
Stay Hydrated: Drink water regularly, especially before meals, as this can increase feelings of fullness and reduce overall calorie intake.
Practice Portion Control: Use smaller plates and measure servings to prevent overeating, as visual cues influence satisfaction.
Embrace Mindful Eating: Eat slowly and without distractions to give your body time to register fullness signals and enjoy your food more.
Choose Low Energy-Density Foods: Focus on foods with high water and fiber content, like soups and salads, which provide volume with fewer calories.

Maximize Satiety with High-Protein Foods

Protein is widely recognized as the most satiating macronutrient, with studies showing its significant impact on hunger-regulating hormones like ghrelin. Incorporating a substantial protein source into every meal is a cornerstone for feeling full on 1700 calories. Lean meats like skinless chicken and turkey, along with fish such as salmon and cod, are excellent choices. For plant-based options, legumes (beans, lentils), tofu, and cottage cheese provide a satisfying protein punch.

Benefits of Prioritizing Protein

Stabilizes blood sugar: Protein digests slower than carbohydrates, leading to a more gradual rise in blood sugar and helping to prevent energy crashes and subsequent cravings.
Supports muscle mass: Adequate protein intake is crucial for preserving lean muscle mass during weight loss, which helps maintain a higher metabolism.
Reduces hunger hormones: A high-protein meal can suppress the appetite-stimulating hormone ghrelin and increase the satiety hormone GLP-1, signaling to your brain that you are full.

Harness the Power of High-Fiber, High-Volume Foods

Foods high in fiber and water content naturally take up more space in your stomach, promoting a sensation of fullness with fewer calories. This is the principle of low energy density. Vegetables, fruits, and whole grains are your best allies here.

Filling Foods to Include

Vegetables: Fill half your plate with non-starchy vegetables like broccoli, spinach, carrots, and leafy greens. They are low in calories but rich in fiber and water. Starting a meal with a large salad or broth-based soup can help you consume fewer calories overall.
Fruits: Choose whole fruits over juice, as the fiber content helps slow digestion. Berries, apples, and pears are excellent high-fiber options.
Whole Grains: Swap refined grains for whole-grain alternatives like oats, quinoa, and brown rice. The fiber in these foods promotes sustained fullness.

The Role of Strategic Hydration

Drinking enough water is a simple yet powerful strategy for managing appetite. Our bodies can sometimes mistake thirst for hunger, leading to unnecessary calorie consumption.

Practical Hydration Tips

Drink water before meals: Studies have shown that drinking a glass of water before eating can make you feel more full, leading to a reduced calorie intake during the meal.
Stay hydrated throughout the day: Consistent hydration keeps your body functioning optimally and helps prevent the misinterpretation of thirst signals.
Choose water-rich foods: Foods with high water content, like many fruits and vegetables, contribute to your overall hydration and satiety.

Master Portion Control and Mindful Eating

Even with the right food choices, portion control remains crucial for a 1700-calorie diet. It is not just about counting calories, but about recognizing your body's natural hunger and fullness cues.

Mindful Eating Techniques

Use smaller plates: This simple trick can make a serving look larger and more satisfying.
Eat slowly: It takes about 20 minutes for your brain to receive signals of fullness from your stomach. Eating slowly gives your body time to register satiety, preventing overconsumption.
Avoid distractions: Eating in front of a screen can lead to mindless eating. Focusing on your meal's flavors and textures helps you recognize when you are full.

Nutrient-Dense vs. Calorie-Dense Foods


Feature	Nutrient-Dense (Example: Broccoli)	Calorie-Dense (Example: Cheese)
Energy Density	Low	High
Primary Nutrients	Fiber, Vitamins, Minerals, Water	Fat, Protein
Satiety Impact	High (fills the stomach with volume)	Moderate (satisfies, but less volume)
Digestion Speed	Slower (due to fiber and water)	Faster (can lead to quicker hunger)
Weight Management	Supports weight loss due to lower calories for higher volume	Requires strict portion control to fit into a calorie deficit

Conclusion: Strategic Eating for Lasting Fullness

Feeling full on 1700 calories is not about feeling deprived, but about making smarter, more intentional food choices. By prioritizing protein and fiber-rich, high-volume foods, staying consistently hydrated, and practicing mindful portion control, you can manage your hunger effectively. Focus on whole, unprocessed foods like lean meats, vegetables, and whole grains to maximize satiety. This approach allows you to satisfy your body's needs while staying within your calorie goals, promoting a healthy and sustainable relationship with food.

Tips for Sustainable Success

To build lasting habits, start with small, manageable changes. Try adding a salad before dinner or swapping one snack for a high-protein option. Meal prepping can also prevent impulse buys and ensure you have nutritious, filling options ready to go. By gradually adopting these strategies, you can feel satisfied and in control of your eating, making your 1700-calorie plan a sustainable part of a healthier lifestyle.

Frequently Asked Questions

To maximize fullness, focus on foods high in protein and fiber, as these nutrients take longer to digest. Excellent choices include lean meats, fish, eggs, legumes, high-fiber vegetables (broccoli, leafy greens), and whole grains (oats, quinoa).

To manage cravings, try eating balanced meals with protein and fiber, and stay hydrated by drinking water throughout the day. Snacking on high-satiety foods like Greek yogurt, a handful of almonds, or vegetables with hummus can also help.

Yes, drinking water can significantly aid in feeling full. Studies show that drinking a glass of water before a meal can lead to lower calorie intake. Water also helps with proper digestion and can prevent misinterpreting thirst as hunger.

Yes, whole grains are more satiating than refined grains because they contain more fiber. This fiber adds bulk and slows digestion, resulting in a more sustained feeling of fullness.

Portion control is very important. Using smaller plates can create a visual illusion of a larger portion, while serving meals at the counter instead of the table reduces the temptation for second helpings. This helps manage your intake without feeling deprived.

Yes, smart snacking is key. Incorporate small, protein-rich snacks like cottage cheese, nuts, or Greek yogurt between meals to prevent extreme hunger. This helps stabilize blood sugar and keeps you from overeating at your next main meal.

The way you prepare your food can impact how full you feel. For instance, prioritizing baking, grilling, and steaming over frying reduces the calorie density of your meals. Additionally, broth-based soups have been shown to be more filling than solid food preloads.