Calorie intervals: two weeks of focus, one week of balance — starting September 28

Have you lost weight before, only to gain it back? Or does it feel tough to stay in a calorie deficit all the way to your goal weight? Then calorie intervals could be for you.

2 weeks calorie deficit → 1 week energy balance → repeat.

For two weeks you stay in a moderate calorie deficit. Then comes a planned week where the goal isn't to keep losing weight, but to keep your weight stable.

We're now looking for people who want to try calorie intervals this autumn, starting Monday September 28. You get coaching and support through the Nutraware app, emails with instructions, videos and our shared Facebook group.

Why calorie intervals?

• Easier to stay focused. Instead of thinking about months in a calorie deficit, you only have to focus on two weeks. Then comes a planned week in energy balance before the next interval starts.
• Lower risk of a slowed metabolism. When you eat less over a longer period, the body can adapt by lowering energy expenditure. By taking planned pauses, where you eat enough to maintain your weight, that drop can be smaller.
• You practise maintaining your weight. Losing weight is one thing — keeping the new weight is another. During the weeks in energy balance you practise eating more while keeping your weight stable, already during the weight loss.

“Studies show that planned pauses can help keep energy expenditure up during weight loss, which may contribute to better long-term results.” — Petra Kindlund, nutritionist and founder of Nutraware

Nutraware helps you keep track

To take part you need to be a Nutraware member with access to Exclusive. In the app you get several tools that help you keep better track of your food and make the setup easier to follow:

• Log your food easily — just take a photo of what you eat and the app helps you analyse the meal.
• Track energy intake and energy needs — the app helps you calculate your individual energy needs and follow how much energy you take in.
• Personal meal planning — create a meal plan adapted to you, with plenty of tasty, nutritious recipes.
• Courses and knowledge — get access to courses on weight loss, reducing sugar cravings, food calm and self-esteem.

We'll also stay in touch through a shared Facebook group.

What does the research say?

Research suggests there can be benefits to taking planned pauses from a calorie deficit. Studies show you can lose just as much weight despite pauses, compared with staying in a deficit the whole time. There is also research indicating that pauses can make resting energy expenditure decrease less during weight loss. Here are three studies that have looked into this:

• The MATADOR study: participants who alternated between a calorie deficit and pauses lost more weight and more fat than those who stayed in a deficit throughout. Their resting energy expenditure also decreased less. Byrne et al., International Journal of Obesity, 2018.
• A review of 8 studies with a total of 796 participants showed that planned pauses gave roughly the same weight loss as staying in a calorie deficit the whole time. Wren et al., Obesity, 2024.
• Study on women – 2 weeks + 1 week: resistance-trained women ate in a calorie deficit for 2 weeks and then had 1 week eating to maintain their weight. The results were roughly as good as a continuous deficit, and the women did not gain fat during the pause weeks. Siedler et al., Journal of Human Kinetics, 2023.

Developed by Petra Kindlund

Calorie intervals is developed by Petra Kindlund, a trained nutritionist. Petra guides you through the whole programme, leads all the videos and courses and is active in the Facebook group to answer questions and support you along the way.

The setup is based on research on weight loss and planned pauses from a calorie deficit — with a focus on results you can keep over time. The goal isn't just to lose weight, but to find a way that works in the long run too.

We start on September 28. Sign up for the start now. Remember — to take part you also need to download the Nutraware app and become an Exclusive member (only SEK 399/month, with no lock-in period).

Read more and sign up for the September 28 start

Want to put this into practice? Nutraware lets you photograph your meals for an instant nutritional analysis, track your habits and get personal coaching from an AI built on science. Be aware, feel great — and let the app do the counting for you.