The Two Most Popular Fat Loss Eating Strategies
- May 30
- 3 min read
By Teri Katzenberger
Intermittent Fasting (IF)
Six Small Meals a Day
Both have their loyal fans. But which one is more effective? And more importantly, which one fits your lifestyle and goals?
Let’s take a closer look:
Intermittent Fasting. Intermittent fasting is all about when you eat—not necessarily what you eat. This strategy involves cycling between periods of eating and fasting.
Some popular IF schedules include:
16:8 Method – Fast for 16 hours, eat during an 8-hour window
5:2 Method – Eat normally five days a week, restrict calories for two
Pros:
Can help with appetite control
May improve insulin sensitivity
Often leads to reduced calorie intake naturally
Things to consider:
May not work well if you prefer to eat breakfast
Energy dips or hunger pangs may happen early on
Can take time to adjust
How to Eat for the Best Results
When it comes to fat loss, food matters—a lot. But it's not just what you eat that counts. How much and how often you eat also play a huge role in your results.
That’s why the question of how to eat for optimal fat loss is one I hear all the time from clients. So let’s break down two of the most talked-about strategies and figure out which one might be the right fit for YOU.
Intermittent Fasting
Intermittent fasting is an eating strategy that cycles between periods of eating and periods of fasting.
The focus isn’t necessarily on what you eat, but when you eat.
There are several popular methods
16:8 method – Fast for 16 hours, eat within an 8-hour window (ex: 12 PM to 8 PM).
5:2 method – Eat normally for five days, then restrict calories to around 500–600 for two non-consecutive days.
Eat-Stop-Eat – A full 24-hour fast once or twice per week.
Many people find that intermittent fasting helps with appetite control, better digestion, and even mental clarity. It can also naturally reduce your calorie intake without counting every bite.
Some people feel great skipping breakfast, while others feel sluggish or irritable. The key is listening to your body and finding a rhythm that works with your lifestyle.
Six Small Meals
On the flip side, the six-small-meals-a-day strategy encourages you to eat every 2–3 hours to keep your metabolism humming and hunger at bay.
Each meal is smaller and typically balanced with protein, healthy fats, and complex carbs.
This approach can:
Help stabilize blood sugar levels
Prevent overeating at mealtimes
Support steady energy throughout the day
People who thrive on routine and love structure often do well with this method. However, for some, it can feel like you’re constantly planning or eating—so it must be something you can realistically maintain.
So...Which One is Right for You?
What to consider:
Your lifestyle: Are you constantly on the go, or do you have time to prep and plan meals?
Your body’s signals: Do you feel energized by fasting or do you need fuel more frequently?
Your goals: Is your focus fat loss, muscle gain, energy, or just feeling better day to day?
Ultimately, both strategies can work—if you stay consistent, eat quality food, and avoid overeating (under-eating) during your eating windows.
Bottom Line
There’s no one-size-fits-all when it comes to eating for fat loss. The best results come when you choose a method that fits your life, supports your goals, and makes you feel GOOD—physically and mentally.
Need help figuring out what works best for you? Let’s chat—I’ve helped dozens of clients find their sweet spot, and I’d love to help you too.
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