How to lose, gain or maintain with Prep Kitchen!

The time for yo-yo dieting is over, you’ve found Prep Kitchen.

Many of our clients have ambitious goals - they come to us thinking “1 lb! That’s nothing! I want to lose 30 lbs of fat and gain 10 lbs of muscle and look like Jennifer Lawrence / Wolverine / Brad Pitt in Fight Club!” The good news is that our clients repeatedly smash these goals, and more; however, these people didn’t transform overnight - they achieved their goals by sticking to a balanced, healthy,( but totally delicious!) diet.

One of the secrets of our success - and our clients’ - is that we make eating a healthy diet easy. We put you in full control of your food intake, so you can ease up when you want to and work in treats like cake, wine or burgers. We’re in this with you for the long haul - you don’t want to reach your peak and only stay there for a week. This is a positive and achievable change you can commit to for life. 

But how can Prep Kitchen help you manage your weight?

The CICO diet: calories in/calories out

The Prep Kitchen Fat Loss programme is based on a simple and straightforward method of weight management: the CICO diet.

The CICO diet is an acronym for the most basic rule of weight management, namely ‘calories in, calories out’. The most common question we get here at Prep Kitchen is ‘How many calories a day do I need to eat to lose or gain weight (muscle)?’ So here is a simple’ how to’ guide:

First things first, you need to work out how many calories a day you need to eat to maintain your current weight. This is known as Total Daily Energy Expenditure (TDEE). There are plenty of calculators available on the internet, the best one we have found can be used here:

For the purpose of this post, let’s take the average woman in the UK as an example: she’s 35 years old, 5 ft 3, 70 kg (11 stone) and working in an office job. Using these stats, she would need to eat 1,807 calories a day just to maintain her current weight of 70 kg.

A proven, comfortable and sustainable amount of weight to lose is 1 lb (approximately 0.5 kg) per week. If the average woman wanted to lose 1 lb of fat in a week, she would need to eat 500 calories a day less than it takes to maintain her current weight. In our example, this makes her target calories 1,307 per day. With Prep Kitchen, this is one PK breakfast meal and two Fat Loss meals each day. Easy!

To gain 1 lb per week, this woman would need to increase her daily calorie intake by 500 calories, to 2,307 per day. With Prep Kitchen this equates to three Muscle Gain meals per day and a breakfast.

Whatever your goals, of course we highly recommend you do at least some exercise to speed up your progress and make you feel better. If you do this, you can increase your calorie allowance a bit, but still stick to the basic principles of using more calories than you consume.

There are also many factors that may influence the amount of calories each individual needs each day. To find out more read our article:  Are all calories the same?

Tracking the number of calories you eat each day can be a real headache, though, and can be one of the reasons why many people give up on their weight loss protocols. Don't worry! As usual, we've got you covered. With Prep Kitchen, calorie counting is super easy. Read on to find out more...

How do you track how many calories you’re eating per day?

With Prep Kitchen meals, it’s so easy to keep track of what you eat. Just download the MyFitnessPal app and every time you eat a PK meal, scan the bar code on the label. The app contains all of macros and calories for every Prep Kitchen meal, so adding them to your daily tracker couldn't be simpler. Whether we provide all of your daily calories or just some of them, Prep Kitchen helps you stay in control and achieve your goals.

The other important factor in the PK range is the high protein content of our meals. Calories from protein are metabolised differently from other foods, and consequently, a high-protein diet may help you to reach your weight loss and muscle gain goals more easily. Read more about this in our article,  Protein and Weight Loss.

Try it now, you have nothing to lose except those unwanted pounds!

Eating with Prep Kitchen also saves you precious time, so you have more time to work out, play, relax, or spend time with your loved ones, which helps to reduce stress,  improve your quality of life and overall sense of wellbeing.

Whether you're looking to lose, gain, or maintain, after following tried and tested fat loss and muscle gain methods with Prep Kitchen, you’ll be a completely different, healthier and happier person.

What are you waiting for? Check out our  delicious menu, and start changing your life, one meal at a time.

You may also like to read these related articles on our blog:

How to stay fit if you sit 9 to 5

Are All Calories the Same?

16 Easy Exercise & Diet Tips for Cutting Belly Fat

28 quick ways to cut calories

Posted in Health on by Kerry Beeson BSc (Nut Med) Nutritional Therapist & Metabolic Balance Coach