Intermittent Fasting vs. Small Meals: Pros and Cons for Weight Management

Comparing intermittent fasting to other dietary approaches can be overwhelming, especially since many are effective for weight loss. However, not all approaches have the same effects on every individual, and most importantly, not all fit well with each person’s lifestyle.

In this article, we will explain the basics of each dietary approach, along with their pros and cons, to help you determine which one is right for you.

Intermittent Fasting Methodology 

Intermittent fasting is a dietary approach that alternates between designated eating and fasting periods. During fasting periods, you are limited to consuming zero-calorie beverages to maintain proper hydration levels. While, during eating windows, you can eat whatever you want without limiting your calorie intake. Different from other fasting approaches, intermittent fasting focuses on when you eat and not on what or how much you eat. 

Some intermittent fasting protocols include 20:4, 18:6, and 14:10. There are more types of intermittent fasting methods to choose from, ranging in intensity, dietary restrictions, and duration. Take the Fastic quiz to discover which intermittent fasting plan fits best your lifestyle, eating habits, and overall objectives.

How Intermittent Fasting Works

During fasting, the body undergoes several biological processes to maintain energy levels. Initially, it uses glucose stored in the liver as glycogen for energy. Once depleted, the body shifts its primary energy source to stored fat. This process, lipolysis, breaks down fat into fatty acids and ketones, which cells use as an alternative source of fuel. Insulin levels diminish, facilitating fat breakdown. Autophagy, the process by which cells remove damaged components and renew themselves, is also triggered, promoting cellular health.

Benefits of Intermittent Fasting 

The potential benefits of intermittent fasting are numerous and include:

1. promoting weight loss and the burning of fat

2. reducing inflammation

3. diminishing the risk of heart disease

4. enhancing heart health by improving blood pressure and resting heart rate

5. promoting cellular repair and health

6. maintaining muscle mass and better physical performance

7. improving insulin sensitivity and blood pressure

Drawbacks of Intermittent Fasting

Of course, changing your routine and subjecting your body to periods of no food intake when it's not accustomed to it will present certain effects in the body, including:

• Physical side effects: headaches, dizziness, fatigue, low energy levels, irritability, mood swings, nausea, and diarrhea. 

• Potential for overeating during eating windows, canceling out the benefits obtained during fasting hours.

• Difficulty adhering to changes in meal timing and frequency, and dietary modifications, which may disrupt daily routine. 

• Impact social and family life due to the necessity of a fasting schedule. May interfere with social interactions and family eating times.

Small Meals Methodology

The small meals dietary approach consists of eating various meals and snacks throughout the day. When practicing this diet the number of meals you eat is entirely up to you. Usually, it can range from 6 to 10 meals, however, you can adjust it to your preferences and daily routine. 

How Does Eating Small Frequent Meals Work?

Eating small frequent meals during the day helps sustain proper energy levels throughout the day because it provides a steady energy supply. A diet based on small meals focuses on constant, balanced nutrient intake preventing overeating and lessening the chances of feeling hungry during the day.

Benefits of Eating Small Meals

Besides preventing hunger and cravings, eating small meals during the day can also: 

1. Help stabilize blood sugar levels by preventing large energy spikes and crashes, leading to more consistent energy levels throughout the day.

2. Boost the metabolic rate due to the thermic effect of food (TEF), where the body expends energy to digest and process nutrients, promoting a steady burning of calories.

3. Promote an adequate nutrient intake due to the number of meals, allowing the flexibility to eat a varied diet with nutrient-rich foods.

4. Smaller portions more frequently lead to better portion control, reducing the chances of overeating.

5. Improve digestion by preventing the digestive system from becoming overwhelmed, reducing common bloating and discomfort after eating.

Drawbacks of Eating Small Meals

Although eating small frequent meals offers plenty of advantages, it also presents inconvenient aspects.

• Meal preparation imposes significant time and effort in planning and preparing meals and snacks. Following this diet might become bothersome to those with a busy schedule or limited cooking skills or interests.

• Potential for overeating or ingesting too many calories due to eating multiple times a day, which might not seem harmful at first, but can accumulate over time, leading to weight gain.

• Limit the body’s ability to switch between burning carbohydrates and fats for fuel, reducing metabolic flexibility. This can negatively impact the body’s ability to adapt to different energy demands or maintain stable blood sugar levels.

• Poor nutritional choices due to lack of time or cooking skills can lead to settling for unhealthy food options when eating multiple meals a day.

Intermittent Fasting vs. 6 Small Meals: Comparing the Two Approaches

Now that we understand the methodology of both approaches, let’s compare what the research says.

Intermittent fasting vs. small meals for weight loss

A study on eating frequency reported that eating more than six meals per day reduces the risk of obesity compared to less than three meals daily. Likewise, a study on the weight loss effects of intermittent fasting resulted in participants losing an average of 3.6% of their body weight compared to those following a calorie restriction (25% calorie reduction), who did not lose a significant amount of weight.

Intermittent fasting vs. small meals for insulin resistance

Higher meal frequency reduced insulin concentrations compared to three meals daily.  Intermittent fasting demonstrates similar effects through a recent study, where a 5-week fasting diet significantly improved insulin sensitivity and blood pressure in male participants with impaired glucose and lipid metabolism.

Intermittent fasting vs small meals adherence

Now, onto the good stuff and the most important aspect, adaptability to one’s lifestyle. Intermittent fasting is better suited for individuals seeking a stricter yet simpler dieting approach. Additionally, it grants the ease of eating without conditioning quantities or the amount of calories, meaning there is no need to plan specific meal plans.

On the other hand, eating small meals is ideal for individuals with active lifestyles searching for a steady energy intake during the day. This is convenient if you require sustained energy throughout the day, especially with a busy schedule involving family responsibilities, professional work or athletic activities. However, following a small meals diet demands consistent meal planning and preparation, This approach is better suited for those willing to designate a considerable chunk of their day to plan, cook, and eat.

Intermittent Fasting vs. Small Meals: Choosing the Right Approach for You

There is no one-size-fits-all solution. Each individual will have a preference according to their unique needs. 

Factors to consider when choosing a dietary approach include:

Health goals

Determine what you want to achieve, it can be improving health markers, losing weight, or simply enjoying a healthier lifestyle.

Lifestyle and routine

Opt for an approach that integrates well into everyday activities and minimally disrupts your routine. Ensure the approach complements your lifestyle rather than forcing your lifestyle to adapt. While you can implement changes, it is crucial to consider how your body responds to those changes.

Medical conditions

Your medical history and medication should be carefully considered when making dietary changes for they can impact your body’s response to new eating habits. Consulting a healthcare professional is important to avoid any harm to your body.

Dietary restrictions

Consider how changes in your diet may affect your nutrient intake or interact with any medications you are taking, which can alter effectiveness or cause side effects.

Intermittent Fasting vs Small Meals: Tips for Successful Implementation

Intermittent Fasting

• Start slowly and give your body time to adapt to the changes in diet, meal times, and fasting hours. Gradually increase fasting length as you assess your body’s reaction. 

• Choose the optimal fasting window by adjusting the eating window in a way that least impacts your daily eating habits.

• Stay hydrated by drinking much more water than you usually do. Maintaining consistent hydration will help your body endure fasting hours (reducing hunger) and maintain optimal water levels throughout the day. 

• Incorporate a nutrient-rich diet. Eating a varied diet will ensure your body has the necessary nutrients to fulfill daily responsibilities and aid in sustaining optimal energy levels.

Small Meals

• Plan your meals and snacks ahead of time. Prepping beforehand is key for sustaining this dietary approach long term. Use Fastic to help you make your meal plan. The Fastic app provides a wide range of whole, nutrient-rich meal options to pick and choose from so you spend less time creating your meal plan from scratch.

• Avoid processed foods. With multiple meals per day, it is tempting to rely on pre-made meals. However, they can harm your health and hinder your progress. 

• Be your own chef! Doing so will ensure your meals are healthy and customized to your preferences. Prepare weekly batches to save time and maintain convenience.

Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.