Lose weight and keep it off.

What is IF90?

IF90 is a Lifestyle Change Program that helps with the management of weight, diabetes, hypertension and depressive symptoms.

How IF90 Works


Guided Intermittent Fasting hours for every day of the program.


Improve your eating with new recipes and up to 7 meal plans every week.


Learn more about nutrition every single week. Get quizzed too!


Log your fasts, food, activities and more, and gain insights.


Get more active with over 70 different physical activities.


Gain confidence as you complete daily challenges.

What's Included?

PersonaliZed Meal Plans

Up to seven meal plans to choose  from every week.

Intermittent Fasting

Different intermittent fasting patterns for every week.

Daily quiz & Challenges

Every day of the program brings a new challenge for you.

Weekly Educational Topics

Each week, we’ll send you educational material to consume.


Record your fasting hours, weight, food, exercise and more.


Easily see your fasting, weight and exercise progress, and more.


Navigate your way through an interactive story, learning all along. (upcoming)


Everyday, a simple tip will be shared with you, to help you along your journey.


Communities of nearly 40,000 members are always present to help.


Access premium chat-based help whenever you need it. (9am to 5pm)


Include or exclude foods from your meal plans any time.


Choose from many different types of diets and change any time.

Why Join?

Manage Weight

IF90 can help with obesity and weight loss in a sustainable manner.

Read more

Improve Moods

IF90 can help with improving moods and  depressive symptoms.

Read more

Manage Blood Pressure

IF90 can help with the reduction of high blood pressure.

Read more

Manage Blood Sugar

IF90 can help with improved blood sugar management for those with Type 2 Diabetes.

Read more

Not Sure?

If the 4 week condensed program can accomplish so much, imagine all that you could do with the 12 week, highly detailed program.

Check out the 4 week trial edition of the main program. It is entirely free and well supported by an active community. Click the button below to visit and join the group. Click here to read more about the public program. Scroll down further to join the free trial.

Below are feedback from some participants of the IF90 Program.

I have lost 6.5 – 7 kgs in these least 6 weeks, coming from someone who has always struggled and starved to lose even a kilo. My energy levels have improved.  My cravings for carbs and sugars has drastically reduced. It’s had such a positive impact on my mood that it’s unbelievable.Davinder Kaur Anand
I like how I’m slowly becoming a good girl… I hope I continue to be. Yoga, skipping, 5000 steps – this is my lifetime record by the way, doing something good for my body and soul…Bhavani Satish
Sometimes I think is it really me. I mean I never knew I could ever have control on sweets and rice. All thanks to you Sid Sir and to everyone who motivates through their posts and achievements.Anjali Mishra
This group is amazing and giving me lots of motivation. I am determined to bring myself into routine this time. Historically, I would have left the plan by now. Thank you IF90 and Sid Khullar…Shri BSHree

Start IF90 Now

The IF90 Lifestyle Change Program costs INR 5,000, all inclusive, and is conducted by our friendly, intelligent Bot. Please ensure Telegram Messenger (Android | iPhone) is installed on your phone before tapping the button below.

Every program begins with a 4-week free trial, so you can use our system before paying for it.  Please tap the button below to start your trial. No credit card or payment information is needed now.

Phase 1

Understand your body and beginner to intermediate fasting patterns. Duration: 5 weeks

Phase 2

Begin enjoying your uplifted moods and improved sleep. Pin down results and more self awareness. Duration: 4 weeks

Phase 3

Push yourself even further. Teach your body and mind how to continue your new patterns as a lifestyle. Duration: 3 weeks

Frequently Asked Questions

Yes, meal plans are always included. Some of us find it difficult to follow meal plans due to various reasons. This program includes nutritional education as a major component and therefore, does not rely on meal plans as a means of making better dietary choices or benefiting from the program.

In addition to nutritionally exhaustive meal plans, you’ll also receive weekly intermittent fasting schedules, weekly education topics, introduction to meditative techniques, cooking suggestions, vital parameter logging and reviews, daily challenges, daily quizzes, as well as  support whenever you need it.

Our program is designed to run remotely. Face to face interaction is possible via video calling whenever you schedule a (chargeable) call.

Yes, our program is designed to work remotely and anyone can join it regardless of where they live, as long as an Internet connection is available. Currently, the program is only available for purchase via Indian payment methods.

As long as life goes on, our program goes on, the purpose of which is sustainable lifestyle change. We discourage taking breaks in between as doing so contradicts the purpose. We’ll help you keep your program going even while you’re taking a holiday, attending a wedding or any other events in your life.

No, sorry. We work with true and sustainable lifestyle change and there are no shortcuts there.

Our meal plans are created by a precision nutrition system, based on published medical/nutritional protocols. The meal plans are based on quantities of ingredients, which you’re free to cook in any manner you wish.

Our plans include a variety of ingredients, and try to ensure complete daily recommendations of micro and macro nutrients when the client has no dietary restrictions or specific likes/dislikes. In some cases, due to dietary restrictions or client preferences among other reasons, there may be deficiencies, the specifics of which will be mentioned in your weekly charts.

Both are fine. Some of us prefer building a routine around the same foods every day, and some of us like variety. If you like variety, know that substitutions are fine. Feel free to replace vegetables with vegetables of the same family, fish and poultry with similar fish and poultry, fruits with fruits of the same family and lentils/legumes with other lentils and legumes. Please do not however, substitute any seeds or fortified foods with anything else.


Glasses and cups are measure of volume, not weight. Nutritional data, worldwide, is based on weight and therefore that is what we too use. Additionally, there are no standard sizes of glasses, cups or spoons. Therefore, using those as a standard unit of measure in our plans will not work. However, we realise that grams isn’t an easy measurement to stick to and have therefore included equivalents in the plan instructions based on accepted volume/weight equivalents, such as a tablespoon being about 15gm and a teaspoon being about 5gm. Therefore, for instance, 100 grams is likely to be 6 tablespoons and 2 teaspoons for most grains and finely chopped vegetables.

At this point, we offer one format – a list of ingredients that you can use any way you like. We are happy to share additional formats when they’re available.

We currently offer up to 7 plans a week and believe this is enough for most individual requirements.

The tests depend on your goals. For example, if you’re diabetic, we’ll request you to get your HbA1c measured. The tests are suggested to establish a baseline for any health conditions, such as diabetes, so we can measure progress at the end of the program. The others are for your own well being and to ensure all is well prior to starting. We encourage you to keep your doctor informed and to share all tests with them so your test results can be clinically correlated. Please share with us any dietary recommendations made by your doctor.

We welcome your partner/spouse to participate with you in your journey towards better health and wellness. We are happy to coordinate with both of you for certain subjects, such as meal preparation among other subjects where both partners can participate. For program related messages and responses however, we encourage you to do so yourself.

The success of this program depends on your actively participating at all program checkpoints, one of which is responsiveness to our messages and communications, in addition to taking as much charge as possible for your own journey.

Ideally, you would use a combination of different oils and cooking fats for meal preparation, and we suggest these be cold pressed and unprocessed as far as possible. Monthly rotation of cooking mediums is encouraged.

The program uses normal, every day foods. As the program progresses, and dietary content gets naturally restricted, you may need to consider nutritional supplements to obtain required nutrition. We suggest finding different sources of fresh fruits and vegetables of different kinds, so substitutions are restricted to a minimum. There may be some supplementation required based on your dietary restrictions. These will be discussed with your first plan.

The program is a multi-disciplinary system that encompasses cutting edge nutritional developments, known nutritional protocols, precision nutrition planning, psychology and belief based spiritual systems, all of which interlock together to achieve desired results via a computer controlled system that optimizes individual experiences.

Depending on program compliance and your individual physiology, you can expect to lose between 7 to 10 kilos. All results vary for different individuals and should only be measured after completing the entire program, and not a single phase.

It is easy for us to fall out of touch with each other and with the program. Your success is important for us and we insist on maintaining touch with you throughout the program so you know that support is just a message away and that we know you’re doing alright.

Dietary supplements are used to make up for deficiencies in your diet. This includes deficiencies brought upon by dietary restrictions (pure vegetarians for example), allergies, availability and preferences among other reasons. Additionally, during longer fasts, when it may be physically impossible for some of us to eat the quantities required in the shorter span of time, then too supplements may be of use in maintaining our RDA.

Beginning IF90

1. Trial

Start using the IF90 Bot on Telegram Messenger, register and then experience the program, explore its features.

2. Start

We’ll let you know when your trial period is over, so you can make a payment and begin your 12 week program afresh.

3. Follow

The IF90 Lifestyle Change Program includes daily challenges, meal plans, intermittent fasting and more. Just follow the program for results.

Click the button above to speak to a person right away or write to the Customer Care Manager at [email protected] for any questions or feedback.

Keep in touch