The preferred route to fitness varies from person to person. What works for you may not work for your friend and vice versa. Rather than following the crowd, you should take some time to do some reflection and figure out what works for you.
Mindful eating decisions can bring you rewards. Two common eating programs that seem to help people lose weight are intermittent fasting and small meals. Each approach has its own pros and cons, plus many myths that surround it. The purpose of this article is to draw comparisons between the two and discuss how you can choose a method that helps you lose the most weight.
Let’s find out.
You may feel that you need a structured approach to fasting or portion eating to hit your fitness objectives. Being aware of the core differences between the two can help you decide better.
Intermittent fasting revolves around cycles of eating and fasting. You must consume food during a specific window of time and stay without eating anything or drinking calorie-dense beverages the rest of the time. Mark Mattson, a neuroscientist at Johns Hopkins, has been researching intermittent fasting for 25 years. He explains that our bodies are naturally built to handle long periods without food, sometimes lasting hours, days, or even longer (1).
Common intermittent fasting methods include the 16/8 method (fasting for 16 hours, eating within an 8-hour window every day) and the 5:2 diet (eating normally five days of the week, significantly reducing calories on two non-consecutive days).
Eating small, frequent meals, which is also known as grazing, snacking, or nibbling, is a way of eating where people consume multiple meals throughout the day. This habit has become more popular due to factors such as heavy snack marketing, less home-cooked food, and longer waking hours. Some people believe that eating several small meals a day helps keep them full. For those who have poor appetites and need to gain weight, small frequent meals are often recommended to help them eat more. However, some studies have suggested that eating more often isn’t necessarily linked to any differences in body weight in adults (2).
Clinical nutrition guidelines recommend the intake of six to 10 meals for people who are experiencing certain medical conditions or early satiety (3). This is believed to help them eat more, which they may be struggling with. The number of meals you should eat depends on how much your body needs and how long you can last on small fuel-ups.
Read more: Intermittent Fasting Menu: Foods To Include And Avoid
There is a common assumption that eating small meals throughout the day can help you shed those extra pounds. However, research on this topic remains unclear. A 2012 study found there to be no difference in calorie intake or BMI between people who ate three meals a day and those who ate five (4). Other studies have shown similar results, which suggests that eating more often doesn’t necessarily help with weight loss (5).
Furthermore, another study observed a large group and derived that healthy adults may avoid weight gain by (6):
The U.S. Department of Agriculture (USDA) stated in its 2025 report that the number of eating occasions per day is not associated with outcomes that are related to changes in weight or body composition in adults (7). However, research so far has been inconsistent and limited.
Therefore, stating firmly that you’ll lose weight with small frequent meals would be wrong. You need to focus on what you’re eating and how much you’re moving if you want to lose weight. If you’re eating fewer calories, working out frequently, and keeping your overall food intake healthy and balanced, there’s a chance to lose weight using this approach.
Both dieting and fasting can help you lose weight by reducing your calorie intake. However, we understand that each works better for different people. The approach you choose depends on your lifestyle and long-term goals.
IF involves cycling between periods of fasting and eating. Regardless of their duration, some pros and cons that are associated with this approach include:
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Dieting typically involves reducing calorie intake by controlling portions or choosing lower-calorie foods. Common diets include low-carb, keto, Mediterranean, and calorie-restricted diets.
According to previous studies, there’s no substantial evidence of one approach being more effective than the other and many of these studies need supportive research to conclude. For example, no study has stated exactly what these snacks and meals should consist of. That being said, it’s valid to state that both eating methods can have an impact on your health if they’re done with a smart strategy in place.
Yes, it can be healthier to eat small meals or even 5 meals a day once you’ve figured out the healthiest way to eat. Some of the benefits of eating small meals throughout the day include:
For people with blood sugar problems or a higher risk of diabetes, eating smaller, balanced meals may be a better option. These meals can help keep blood sugar stable and prevent hypoglycemia in certain situations (8). That being said, larger meals can still fit into a healthy diet – just be careful with portion sizes and food choices.
If you often experience bloating, heartburn, or indigestion, eating smaller meals may ease digestion and prevent discomfort (9). It also helps avoid the strain that comes with large meals that are more difficult to digest at once.
Eating regularly can help keep your hunger in check, which reduces the chances of overeating or reaching for unhealthy snacks when you feel extremely hungry.
The body has enough time to absorb and use nutrients from one meal before the next one, making the most of what you eat. Unlike big meals that can cause energy crashes, smaller meals provide steady energy throughout the day, which helps you stay alert and focused.
Some studies have suggested that eating small, frequent meals may slightly increase metabolism, while others have shown no major difference compared to larger meals (10). What matters most for managing weight is what you eat rather than how often you eat. The preference for big or small meals coupled with your food choices and overall calorie intake can have the greatest impact on your health.
If you’re someone who cannot go without eating for several hours, you should consider the small meal approach. So far, we’ve seen that the benefits of eating small, frequent meals could outweigh the fasting method for some individuals.
A small meal is a balanced portion of food that provides enough energy and nutrients without being too heavy. It’s larger than a snack but smaller than a full meal. A typical small meal includes protein, healthy fats, and fiber-rich carbohydrates to keep you full and energized.
A small meal generally contains 200-400 calories and includes:
A small meal isn’t just a snack – it should be nutrient-dense and balanced to keep you feeling full and energized between larger meals.
Read more: Healthy Fitness Meals to Fuel Your Workout Every Day
We’ve explored whether you should eat smaller meals or do intermittent fasting. Here’s a quick rundown of the factors that are involved in each method:
Small meals are eaten every few hours, which can help prevent extreme hunger and energy crashes. On the other hand, intermittent fasting involves longer periods without food, which may be difficult at first, but your body can adapt.
People who eat smaller meals throughout the day often experience steady energy levels, which makes it a good option for those who struggle with low blood sugar or fatigue. IF can also improve blood sugar control and insulin sensitivity with weight loss, but some people may feel sluggish during fasting periods.
More or less frequent meals don’t directly lead to weight loss – it all comes down to calorie intake. Intermittent fasting can promote fat burning by extending the fasting period, which helps the body use stored fat for energy, but it leads to weight loss by reducing the time you have to eat, which reduces your calorie intake.
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For those with digestive issues such as acid reflux or bloating, smaller meals can be easier on the stomach. However, IF gives the digestive system a break and may alter the gut microbiome.
Eating small meals requires frequent planning and preparation, which may not be ideal for people with busy schedules. IF simplifies eating by reducing the number of meals, which makes it easier for some people to stick to.
Ultimately, the best approach is that which fits your lifestyle and makes you feel good. If you want a steady supply of energy or struggle with hunger control, then small meals are for you. On the other hand, if you want to simplify your eating routine and have only a few hours in the day to prep and eat healthy meals, you should consider intermittent fasting. If you have a health condition or are taking any medications, it’s best to consult your healthcare provider before you make any major dietary changes to help you make the decision that’s right for you.
Eating small meals can keep your energy steady, stop you overeating, and help with your digestion. However, if your meals lack protein, fiber, and healthy fats, you may feel hungry more often or miss important nutrients. Yes! Eating four small meals a day can be healthy if they’re balanced and have the right nutrients. It helps keep your energy levels steady, prevents hunger spikes, and supports digestion. Just watch your portion sizes and calories. Feeling full quickly may be due to a history of gastrointestinal surgery, slow digestion, or certain health issues. Eating fiber or protein-rich foods can also make you feel full. If this happens often or affects your nutrition, you should see a doctor. No, small meals don’t shrink your stomach, but they can help control your appetite by training your body to feel full with less food. Your stomach stays the same, but your hunger signals may change.Frequently Asked Questions
What happens if you only eat small meals?
Is it OK to eat 4 small meals a day?
Why do I get full so fast after eating a little?
Does eating small meals shrink your stomach?
Knowing the differences between intermittent fasting and small meals can help you make the right choice. Now that we’ve shown you the core features of each approach, you can discern between the two and understand how to structure your eating patterns. Being informed is the key to structuring your fitness lifestyle. For example, you should know the intermittent fasting mistakes and small meal food ideas to get the most out of your routines. Also, don’t forget to check with a registered dietitian regarding what you’re doing and how many calories you should aim for each day. Your healthcare provider can also help you determine which approach is best for you, particularly if you have any health conditions or are taking any medications.
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