Intermittent Fasting VS 5-6 Small Meals Per Day:
The foods that you eat make a huge impact on your fat loss results. But it’s not just about what you are eating, it’s also about how much and how frequently you eat.
All of these factors make the topic of how to eat for best results a hot one with my clients! So let’s dive into the most popular eating strategies…
A quick online search produces two popular eat-for-fat-loss strategies: Intermittent Fasting versus Six Small Meals.
Which strategy works best? And, more importantly, which strategy would work best for YOU? Let’s find out…
This eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor. Some cycle between eating and fasting each day, creating a small window for eating and fasting for at least 16 hours, while others cycle eating and fasting across several days, taking as much as 48 hours at a time to fast.
Pros: Humans have been fasting for thousands of years. Our bodies are well equipped to handle periods of fasting. Research shows that fasting produces benefits for disease prevention, metabolic health, weight loss and even life extension. Some find it less work to fast rather than to plan for several small meals. During eating periods you get to eat whatever you want.
Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you. Socially it can be awkward to skip meals while your friends and family break bread together. Some find themselves overeating during eating cycles, and some find the ongoing absence of food to aggravate food obsession and to produce an unbalanced focus on food.
Six Small Meals
This eating strategy, of breaking the traditional 3 square meals into 6 smaller meals that are spaced 2-3 hours apart, has been used by body builders and fitness competitors for years. The content and size of each meal is an important factor of this eating plan. Meals early in the day contain lean protein, fiber-filled veggies and a small portion of complex carbs, while meals later in the day are smaller and do not contain any complex carbs. All meals are low in fat.
Pros: You never feel hungry. By fueling up every 2-3 hours you never get the feeling of deprivation that comes with fasting. Energy levels are steady and high due to the constant supply of wholesome calories. Fat loss results are steady, and, when done with an exercise plan, muscle is maintained.
Cons: You have to plan ahead. Every. Single. Day. Get used to carrying around a small cooler filled with containers of chicken, broccoli, brown rice and sweet potatoes. Each meal is small, so restraint is required. Unless you are including the occasional cheat meal, or cheat day, there is no room in this diet for empty calories or comfort foods.
The facts are out there to prove that both of these eat-for-fat-loss strategies work. There are photos of real, actual people who have subscribed to each of these methods and have gone from flabby to lean. Both methods irrefutably work.
But why? How can two methods that utilize opposing strategies both produce fat loss results? And which one is better? Let’s dive deeper into what makes these eating strategies work…
1. Meal Timing
When you eat is a factor with both of these eating plans. This means that subscribers to both plans are required to wait until the appointed time to eat. So mindless snacking, or grabbing a muffin just because it’s there, is out of the question. This reduces overall calories, which is key to weight loss, and explains why both plans produce results.
2. Meal Content
The Six-Small-Meals plan focuses on the content of each of your small meals in great detail. Your meals contain lean proteins, fiber-filled veggies, and limited complex carbs. This detailed control of calorie content is largely why this plan is a sure bet for fat loss, not just weight loss.
Intermittent Fasting does not consider the content of your meals during eating periods.
3. Meal Size
The Six-Small-Meals plan also focuses on the exact size of your meals, which makes sense since you are eating six times each day, and excess calories would quickly add up. Typically this is done by weight, so as you pack your meals for the day you’ll be using a food scale to ensure that you have exactly the right amount of lean protein and complex carbs. Veggies are often measured rather than weighed.
Intermittent Fasting does not consider the size of your meals during eating periods.
So What’s the BEST Eating Strategy for FAST Results? As we’ve discussed, both of the eating strategies above are capable of producing results. This is due to the fact that both plans result in a lowered caloric intake. When it’s all said and done, fat loss comes from proper balance of nutrients while applies the right level of stress to the body (but not too much) to elicit fat metabolism for energy.
So here is the answer:
The best dieting protocol for fat loss or muscle development is....the one that works for you, your lifestyle, your goals, and what you can maintain CONSISTENTLY.
Want more guidance as you work on transforming your body and lifestyle? I’d love to help you!