There is no single best diet for fat loss; everyone needs to stop searching for the "best diet" - it doesn't exist.
That being said, the best diet is the one you can stick with as a lifestyle.
If you don't like a certain way of eating or if it's not realistic to stick with it, then it's not the best choice.
What good is it to lose weight in the short term if you cant maintain it?
80-95% of all dieters, to this day, still, regain the weight.
The biggest reason why is there way of eating is a temporary fix or unsustainable.
Fat loss is created by getting into a calorie deficit sustained over time.
The number of meals is irrelevant mainly as far as pure weight loss is concerned.
You can lose weight on any number of meals per day as long as you have a calorie deficit.
If a certain number of meals helps you obtain your calorie deficit more efficiently, that is probably a good choice for you.
However, there are some reasons why at least 3 or 4 meals a day with protein is optimal.
The most recent research shows that muscle building and protein optimization are best achieved with 4 to 5 meals a day.
You cannot store protein in the body. It must be taken in at regular intervals.
Less than three meals a day leaves you with less than optimal protein nutrition.
There is no advantage of intermittent fasting over other diets.
The latest research shows that intermittent fasting can work if it helps you achieve a calorie deficit, but many people cannot stick to it or perform well.
Anyone who says intermittent fasting is superior to other diets for fat loss is mistaken.
The same goes for anyone saying six meals a day is superior for fat loss
There is no need to eat six times a day for fat loss.
The best meal frequency is customized for the individual.
Do not look for any magical number of meals per day.
Six meals a day is the classic bodybuilding approach, but its inconvenient for many people.
So while it works great for bodybuilders, many modern bodybuilders now eat only 4 or 5 times per day so they can optimize both protein nutrition and muscle gain as well as fat loss.
Some people with purely weight loss goals do fine with three meals a day or three meals and a snack or two.
But when muscle building and protein optimization enter the picture, a higher meal frequency is still superior.