Dr. John Berardi has a great guide to IF, for free. Link enclosed Posted on 1/3/2018 at 11:12:10 AM by Former fat bastard
Not much to say. Berardi and his group evaluated several IF protocols and rated them on efficacy.
Regarding the rest of your post, I did 5-6 meals a day for years. All it really seemed to do was keep me perpetually on the edge of binging out. I switched to 3 meals a day with a small snack available if I'm hungry and a scoop or 2 of whey to be consumed while lifting. That's gone a long ways towards getting my bodyfat down and keeping me sated.
I have added 3-5 short fasts per week. They consist of going about 12 hours without food (tops) and taking a short (1 hour) low intensity walk during that period.
That plus the reduced meal frequency plus light fasting is yielding the best results I've seen in years in regards to fat loss, muscle retention and minimal effort.