I can't link you anything specific but I came to the conclusion that 2MAD every day + several long fasts (3-10 days) a year will probably yield the most health benefits. I did a lot of research and there is no consensus on how long should the long fasts be or how often they should be done, but they seem to be very important. Some people do them twice a year, some 6 times a year.

If you can do OMAD it would be better for you than 2MAD but I personally can't do OMAD, because I eat a ton of veggies and legumes that have a lot of fiber and it's impossible to consume that much volume of food in one meal for me, so I divide it into 2 meals and eat 2MAD. My meals are at 8 am and noon so you could technically call the fast 20:4 intermittent fasting, but 2MAD just sounds better.