Based on the several clashing studies, there is no particular eating pattern which is definitely better than the other one. Both of these can work for you, if your primary focus is calorie deficit and healthy and mindful eating. Once you improve your relationship with food, you will understand how often you really need to eat and what works best for you.
Avoid eating food along with television or scrolling social media. These distractions will not let you eat mindfully and you’ll lose track of how much you have eaten or at what point your hunger is satiated.
For a healthy diet, focus on eating natural foods like fruits, vegetables, whole grains, and low-fat dairy products. Eat a protein-rich diet with foods such as lean meat, eggs, nuts, seeds and legumes. Lastly, avoid junk food with added sugars, trans fats, and saturated fats.