I am telling you, small meals will go a long way. Our bodies are not made to digest large amounts of food at one time. The smaller meals will control your hunger and calorie intake. And your body will turn the food into energy faster. As well as increased metabolism. If you do small/healthy meals, with 2 hours workout daily, you WILL lose weight fast. Vegetables, chicken, fish, small portion of fruits. Cut out steak and pork as much as possible. Also cut out the carbs and the pasta.
The reason people see results switching from 3 average meals to more smaller meals is they generally also make those smaller meals have more health conscious selections which normally are lower caloric. Intake then prior choices.
All those food selections you mentioned are great choices but nothing that “strokes” the metabolic rate. That is only increased in one way- additional activity surpassing normal daily activity expenditures.
The smaller meals however do help from a mental standpoint in my experience, specially when cutting as they give the feeling you’re eating more even if it’s at a lower caloric total then normal.