Default [Q] Unrooting Nexus 4 4.2.2 to stock

I have seen the nexus 4 unroot toolkit, but i need some help.
I have a Nexus 4 running 4.2.2, TWRP, and Franco.Kernel.
i want to upgrade the Nexus 4 to 4.4 KitKat, i never had the chance to upgrade to 4.3 because i was rooted.
I do not mind loosing my root, franco.kernel or twrp, i just want to be able to get the new updates that are being released from google, and OTA if possible.
it is super important to me that i don't loose my apps and data.
Sorry if the question seems foolish/dumb, i am not an android expert.