LSF App Resources
Lauren Simpson app provides recipe-based meal plans for a variety of different calorie levels designed to support users in achieving their fitness goals. The lowest calorie level provided is 1400 calories and the highest is 2400 calories. Users are encouraged to select a calorie level that suits their individual requirements to place them in either a calorie deficit or calorie surplus to support their overall goal.
Scientific literature shows that recipe-based and/or calorie controlled meal plans are an effective strategy for supporting weight management. Studies show that:
- Digital nutrition apps that provide dietary recommendations through online meal plans are shown to influence food purchasing behaviour resulting in weight loss amongst obese adults (1).
- Digital platforms providing recommendations and meal planning tools results in sustained weight loss in adults with obesity (2).
- Meal plans encourage home meal preparation and therefore improve diet quality, adherence to nutritional guidelines, food variety and weight status (3).
- Recipe-based meal plans delivered through apps promote healthy food provision through assisting time-poor individuals with planning, purchasing and preparation of healthy meals (4).
- Calorie-dense meal plans may place individuals in an energy surplus which is needed to maximize skeletal muscle hypertrophy, especially when combined with resistance training (5).
- 1400 calorie diet plan is considered a safe low energy density diet for weight loss (6). Typical calorie range for weight loss amongst females is between 1200-1500 calories, therefore 1400 calories sits safely within this range (7).
Additionally, Lauren Simpson app provides structured workout programs suitable for users of all fitness levels. Regressions and progressions of exercises are included so users can tailor the generic workout program to what is suitable for their individual preferences and ability. Three fitness levels within the app are:
- Beginner: has never followed a structured exercise program before or has been following a structured training program for < 1 year.
- Intermediate: has been consistently training for 1 – 3 years.
- Advanced: has been consistent training for 3+ years.
Following a structured, periodized resistance training program is associated with:
- Greater strength adaptations due to manipulation of sets and reps (8).
- Structured variability of exercises to offset negative outcomes associated with prolonged physiological stress from training (8).
- Enhances muscular hypertrophy and reductions in fat free mass (8).
- Greater stimulation of different muscle fibers (type I and type II) which promotes greater muscular adaptations and increased muscle thickness (8).
- Hu, E.A., Nguyen, V., Langheier, J., & Shurney, D. (2020). Weight reduction through a digital nutrition and food purchasing platform among users with obesity: longitudinal study. Journal of Medical Research, (9), 19634. https://doi.org/10.2196/19634
- Hu, EA., Pasupleti, M., Nguyen, V., Langheier, J., & Shurney, D. (2021). Sustaining weight loss among adults with obesity using a digital meal planning and food purchasing platform for 12, 24, and 36 months: a longitudinal study. Nutrition Journal, 20(1), 8. https://doi.org.10.1186/s12937-021-00666-9
- Ducrot, P et al. (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. International Journal of Behavioural Nutrition and Physical Activity, 14, 12. https://doi.org/10.1186/s12966-017-0461-7
- Mauch, C.E., Laws, R.A., Prichard, I., Maeder, A.J., Wycherley, T.P., & Golley, R.K. (2021). Commercially available apps to support healthy family meals: user testing of app utility, acceptability and engagement. JMIR mHealth Uhealth, 9(5), e22990. https://doi.org/10.2196/22990
- Slater, G.J., Dieter, B.P., Marsh, D.J., Helms, E.R., Shaw, G., & Iraki, J. (2019). Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training? Frontiers in Nutrition, 6, 131. https://doi.org/10.3389/fnut.2019.00131
- Smethers, A.D., & Rolls, B.J. (2018). Dietary management of obesity: cornerstones of healthy eating patterns. Medical Clinics of North America, 102(1), 107-124. https://doi.org/10.1016/j.mcna.2017.08.009
- Koliaki, C., Spinos, T., Spinou, M., Brinia, M,.E., Mitsopoulou, D., & Katsilmabros. (2018). Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults. Healthcare, 6(3), 73. https://doi.org/10.3390/healthcare6030073
- Evans, J.W. Periodized resistance training for enhancing skeletal muscle hypertrophy and strength: a mini review. Frontiers in Physiology, 10, 13. https://doi.org/10.3389/fphys.2019.00013