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Get a copy of my book Zen of Nutrition for FREE here! Features Dr. Youdim is a national speaker sought after by the media and has been featured on The Doctors, Dr. Phil, Dr. Oz, ABC news, Inside Edition, National Public Radio among other news outlets. Long sidelined as a lowly garnish, this green belongs center stage on your plate. Fruit, vegetables, whole grains, legumes, low-fat dairy, lean meats, and nuts and seeds contain all the essential vitamins and minerals required for your overall health and wellbeing. Our website services, content, and products are for informational purposes only. These weight-loss foods are low in calories, boost your metabolism, and keep you fuller for a longer time. Donuts Shutterstock You can also take some dietary supplements, such as vitamins and minerals, to ensure that you get enough nutrients. Beans, eggs, oats, lean proteins, and whole grains are five foods that can help you lose weight. A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. 2012. Although product recommendations are only our opinions, this research-backed page has been fact-checked and reviewed by a certified nutritionistor health specialist. And the less lean tissue mass you have, the slower your metabolic rate, which is not ideal for weight loss. She holds multiple board certifications awarded by the American Board of Internal Medicine, the National Board of Physician Nutrition Specialists and the American Board of Obesity Medicine. Eaten at breakfast, eggs have been shown to enhance weight loss as part of a reduced-calorie diet, according to a 2020 study in the International Journal of Environmental Research and Public Health. The foods you choose should fill you up, satisfy your desire for a savory meal, curb your cravings for sweets, and provide your body with good nutrition. Preserving Healthy Muscle during Weight Loss. Ritual Essential Protein Daily Shake Pregnancy & Postpartum Not only do you do something good for your health: it also helps you lose weight. Here are five foods to lose weight that you CAN chow down on regularly: Avocado. You should limit your intake of foods that are highly processed, calorie-dense, and with minimal nutrients. We make it easy for you to participate in a clinical trial for Weight management, and get access to the latest treatments not yet widely available - and be a part of finding a cure. Chilies 9. Healthyious's website does not provide medical advice, diagnosis, or treatment. Nuts are the ultimate healthy food that is high in protein, low in calories, and rich in healthy fats. Apples. Dr. Youdim currently sees patients in her private practice in Beverly Hills, California. This warm and delicious vegetable can be prepared in a variety of ways and is a great addition to your winter diet if you are trying to lose weight. So, we came up with a list of foods you should eat to lose weight fast and naturally. Dark Chocolate 13. Without getting too technical, the concept is that you should be in your largest calorie deficit (eating the least amount of food) at the beginning of your diet, when you have the most fat to lose and thus the most fat [], Paleo eating and vegan eating are the EXACT SAME THING. Many people believe that yogurt is a super healthy snack. Rather, the safest and most sustainable way to lose weight is to enjoy whole, unprocessed, high-quality foods. Carbonated water. if (document.getElementById("af-form-1821403886")) { Read our, The Top 5 Diets for Weight Loss, According to Experts, List of Foods to Eat When Trying to Lose Weight, 7-Day Weight Loss Meal Plan & Recipe Prep, Why Fat-Free Foods Might Be Bad for Your Diet, 17 Healthy Foods, Meals, and Food Alternatives to Eat When You're Pregnant, How to Calculate the Thermic Effect of Food, Understanding and Identifying Empty Calories, Daily Healthy Eating and Fitness Tips to Your Inbox, Preserving Healthy Muscle during Weight Loss, A high-protein diet for reducing body fat: mechanisms and possible caveats, The Science of Skinny: Start Understanding Your Body's Chemistry--and Stop Dieting Forever(Sixth Edition). Having a partner or a diet buddy who joins you on your weight loss journey can be helpful in maintaining your accountability and motivation. Are The Foods You Eat Triggering Health-Harming Obesity Toxins In Your Gut? Doing so will ensure that your diet is successful and sustainable, and will assist you in reaching your ideal weight. Diarrhea During Pregnancy Causes, Remedies and Treatment, Is Turmeric Good for Inflammation and Pain? 5) Banana. Moreover, nuts are also beneficial in reducing inflammation in your body and supporting healthy gut bacterias growth. Chan School of Public Health, How to make your goals achievable | MindTools, Is eating 6 meals a day good? Some say that a calorie is a calorie no matter the source. Nutr Metab (Lond). You can also buy here natural greek yogurt (plain unflavored and without any preservatives). However, including healthy foods as part of your overall weight-loss plan can be helpful. Makhana Bhel. Finally, eggs have the right amount of healthy fat required to raise your good cholesterol (HDL) to maintain a healthy body weight. Cruciferous vegetables include cauliflower, broccoli, cabbage, kale, and brussels sprouts. Water isnt a food, but its just as important when it comes to healthy weight loss. You can eat any foods you like when trying to lose weight, since so long as you create a calorie deficit, you can lose weight. Eat Stop Eat | Intermittent fasting | Weight Loss | The pursuit of happiness, Heres my take on the whole 5 foods to lose weight thing, List the 5 foods you know you have to eat for weight loss. Omit as many processed foods, fried foods and refined sugars as possible, adds Feit, and pay attention to portion size. 10. Eggs are also economical and versatile enough to meal-prep ahead for grab-and-go snacks and lunches for the week or to top a power bowl at dinner. document.getElementById("af-footer-1821403886").className = "af-footer af-quirksMode"; A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. Eat foods with lots of fiber such as whole grains. | Science Daily. Just one serving (two kiwifruit) per day can support the immune system, digestion, and energy levelsthanks to a healthy amount of vitamin C, fiber, and a low glycemic index. Avocado is a best way to lose weight. Cost Eggs contain almost every essential vitamin (with the exception of Vitamin C), plus minerals like phosphorus, calcium and potassium. They can be any combination of the daily things you eat that either A) support your weight loss efforts, or B) You need to eat in order to NOT feel like you are on some crazy restrictive diet that is slowly ruining your life and making you a miserable person to be around , 1- Protein I like to have around 100 grams a day, and without supplements this takes a little practice. Non-GMO, Gluten Free, Major Allergen Free, Vegan Friendly, You May Also Be Interested In Proteins From Our Featured Partner, Non-GMO, Gluten Free, Major Allergen Free, Vegan Friendly, Ritual Essential Protein Daily Shake Pregnancy & Postpartum. However, eating a steady supply of ultra-processed foods means youll continually make deposits to your fat cells, never withdrawals, says Dr. Olesiak. No feeling deprived. Or slice kale into thin strips, saute it with vegetable broth and top with orange . 2. A . Trick Your Body Into Burning Fat Like You're On A Low Carb Diet While You Eat Yummy Carbs Every Day, In Just One Day This Simple Strategy Frees You From Complicated Diet Rules And Eliminates Rebound Weight Gain, New Discovery "Flips The OFF Switch" on Stubborn Fat, Discover The Surprising Connection Between Exhaustion, Lethargy, Weight Gain and The Air You Breathe, Add teaspoon to your coffee [eliminates fat cells], Revealed: Your Answer To The Most Frustrating Nutrition Myth Of The Past Decade How Much And What Kind Of Protein Do You REALLY Need To Eat Every Day?, Fasting for Weight Loss Setting the Record Straight. One-cup of red kidney beans has 8 g of fiber, or 32 percent of your DV. They also offer very little nutritional value. A dash of lemon each day can keep several health problems at bay. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Protein Per Serving You May Also Be Interested In Diet Plans From Our Featured Partners. These foods are highly nutritious and complete in a package that helps you burn your belly fat. A 100g serve of mayonnaise contains about 80g of fat, with hollandaise providing about 15g of fat in the average serving from egg yolks and butter. Foods with protein help you in several different ways when you're trying to lose weight. Explained, How to Lower Cholesterol Naturally: The Ultimate Guide, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/, https://www.sciencedirect.com/science/article/pii/S0149763415000020, https://www.eurekalert.org/pub_releases/2018-05/esoe-lwa051718.php, https://www.ncbi.nlm.nih.gov/pubmed/20226994, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3901975/, https://www.ncbi.nlm.nih.gov/pubmed/25074070, https://www.ncbi.nlm.nih.gov/pubmed/19087366, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5082693/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3589265/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5960470/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856732/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2902577/. Most of these foods also provide other nutritional benefits that you'll enjoy during the weight loss process, like vitamins and minerals. And fish in general may help you feel satisfied and fuller longer than other proteins like eggs and beef, says Kleiner. Bananas are another natural source of melatonin - the chemical contained in many over-the-counter sleep aid supplements. Almonds Almonds might be high in calories, at around 160 calories per ounce, but making room for them in your diet will help you lose weight, reports a recent study. As you lose weight, you weigh less, requiring fewer calories than before to do your daily activities. The fiber in cruciferous vegetables feeds your healthy gut microbes that help in maintaining a healthy weight effortlessly. 5. For example, cruciferous vegetables like broccoli, cauliflower, Brussels sprouts and cabbage are high in fiber and vitamins and help reduce digestive issues. Sunflower Seeds 19. Sweet potatoes help you feel full, reduce body fat and can aid weight loss. Another note about elimination diets: Eight foods account for roughly 90 percent of all food-allergy reactionsmilk, eggs, peanuts, tree nuts, gluten, soy, fish, and shellfish. Pumpkin 16. Having up to six small meals per day instead of three large meals may actually help reduce your overall daily intake, which may help you lose weight. And remember, its not like I have ice-cream and Guinness EVERY day, so sometimes this number is lower. No one food will magically help you lose weight. The best types of food to eat in your weight loss journey are going to be foods richest in nutrients and volume, yet low in calories. Eat more Mix chopped raw kale into cooked black beans. Thats my 5 foods. Id like you to take some time and identify your 5 foods. Nuts and seeds are a great way to get protein, fiber, healthy fats, and minerals. 5. Due to this, you wont feel hungry every time. 5. Adding sliced citrus, cucumbers, strawberries, pineapples, or fresh mint leaves. if (document.getElementById("af-body-1821403886")) { Heidi Borst is a freelance journalist, healthcare content writer and certified nutrition coach with a love of all things health and wellness. Healthyious believes in credibility and giving our readers access to authentic and evidence-based content. Healthlyious has strict sourcing guidelines, believes in trustworthy and reliable sources, and relies on peer-reviewed studies, academic research institutions, medical journal publications, and medical associations. Get our Well Researched Health Guide Direct to Your Inbox. 20 grams of plant-based protein If youre trying to lose weight, you may be tempted to cut calories, but eating too little can put your health at risk. It could be because eating foods with protein and fiber in the morning keeps your appetite in check for the rest of the day. Cava E, Yeat NC, Mittendorfer B. Also, a positive mood and proper brain functioning are imperative to lose weight. Use this list of weight loss foods with recipes to prepare versatile meals: 1. In last, you should always start living naturally and get away from harmful food additives and preservatives. These nuts are the perfect snack for the weight . One serving of whole grains is one slice. 2017;(8)3:511-519. doi:10.3945/an.116.014506, Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Noom helps put you back in the drivers seat of your own health journey. While our team of, Best Hearing Aids for Severe Hearing Loss, How To Lose Weight Safely and Sustainably, 16 Weight Loss-Friendly Foods, According to Experts, A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. According to expert, one large egg contains about six gram of high-quality protein which make them an excellent choice to include in their daily diet. Because any processed food will interfere with the fat-burning process, and it wont give any desired result. All Rights Reserved. Weight loss might sound easy, but it is more challenging than you think. Salmon 14. Probably not, but dont worry I did for you! Here are 5 foods shown in recent studies to help the pounds come off more quickly. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Research suggests omega-3 fatty acids may help people with weight classified as overweight or obesity feel fuller[2]Parra D, Ramel A, Bandarra N, Kiely M, Martnez JA, Thorsdottir I. List the 5 foods you know you have to eat for weight loss. Eating a variety of clean, unprocessed foods can improve your gut health, too, says Landau. There are many recipes available online that you may check out during your weight loss journey. Avocado toast: Spread a thin layer of mashed avocado and a sprinkle of sea salt on whole grain toast for a high-fiber, low-calorie breakfast. Fish Oil and Arthritis Pain: Is Omega-3 Good for Joint Pain? Plus, shrimp and other shellfish contain zinc and selenium, two important minerals for immune health and increased energy. They are rich in protein. 3 Espresso in the morning Probably the only thing that keeps me from committing terrible crimes. A diet that is high in fiber will keep you feeling fuller longer. Get the Forbes Health newsletter for helpful tips, news, product reviews and offers from a name you can trust. If you're going to stay on your weight loss plan for the long-term, you may want to enjoy a treat or an indulgent snack from time to time. In addition to being a great option to help keep your heart healthy, they contain . Protein also takes more energy to digest and increases lean muscle mass, both of which help boost metabolism, he says. Effects of Weight Loss on Lean Mass, Strength, Bone, and Aerobic Capacity. First, protein will help you to maintain muscle mass as you lose fat. And if you start a strength-training program when you're trying to lose weight, protein-rich foods help you to build muscle. If you're like most, you occasionally crave comfort foods like pasta, or chocolate. According to one study, berries perform their weight loss magic through regulation of blood glucose levels. Thank you, {{form.email}}, for signing up. If you discover any discrepancy in our content, we welcome you to write to us. Nadine Greeff/Stocksy United 1. } Non-GMO, Gluten Free, Major Allergen Free, Vegan Friendly To help support our reporting work, and to continue our ability to provide this content for free to our readers, we receive compensation from the companies that advertise on the Forbes Health site. Before you begin any diet, there are things you can do to set yourself up for success. Broccoli Best Way To Lose Belly Fat Best Foods For Weight Loss: 15. Eat more protein. Ritual Essential Protein Daily Shake 18+ Drink a glass of water with every meal to help you feel full and satisfied. Further, it has been concluded that taking vitamin D in your diet will potentially reduce your belly fat. Eating cooked beans is also linked to reducing your bad cholesterol that helps in maintaining a healthy weight. Beans are beneficial to lose weight due to the presence of two essential nutrients, protein and fiber. Unfortunately, this is not true. Hitting a plateau means that you stop losing weight. Fiber-Rich Foods Verywell / Alexandra Shytsman 3. document.getElementById("af-body-1821403886").className = "af-body inline af-quirksMode"; | MedicineNet, Does the buddy system approach to weight loss work? Because insulin must clear glucose from your bloodstream quickly, most of those calories are sent to your fat cells, he explains. experienced journalists and medical experts, Stimulant-free fat-loss solution to help attack weight loss from many angles, Formulated with cutting-edge premium ingredients, Third-party tested for purity and potency, Formula helps curb appetite and balance blood sugar levels, Ingredients like 5-HTP helps balance mood to control stress-eating, Vegan capsules for healthy weight management, No artificial colors, sweeteners, flavors and preservatives, Supports weight loss, fights bloating and boosts immunity and energy, Includes 34 essential superfoods, stress-relieving adaptogens & pre and probiotics, Bonus health ingredients include lemon juice powder, organic wheat grass powder and more, Fasting shake nourishes the body with plant-based proteins, healthy fats and a low glycemic index, Non-GMO, gluten-free, soy-free & dairy-free, Lose weight and keep it off just choose your level of support, Unlock food and activity trackers, 12,000 recipes, on-demand workouts and more, Expert coaching and sophisticated app for activity & food tracking, Starts at $18.43 a month with two membership options available, Customized plan to fit your specific needs, Curriculum rooted in psychological principles, Achieve weight loss goals in just 10 minutes a day, Get one-on-one medical, nutritional and movement guidance from experts, Board-certified clinicians and specially trained in weight loss, Find the right weight loss medication to fit your unique biology, Virtual appointments, no in-person office visits required, Customized plans based on your lifestyle, health and nutritional needs, A think-free keto plan with balanced and nutritious meals, Progress tracking, automatic meal planning & smart insights all on one app, Receive support from a nutritionist and the keto member community, Easy meals designed by professional chefs and nutritionists, Flexible plans to meet your households needs, High-quality ingredients sourced straight from the farm, Chef-created deliciousness from $7.49 per meal. Body fat and can aid weight loss: 15 are highly nutritious and complete in a package helps. Up with a list of weight loss processed food will interfere with the exception of vitamin )... Meals a day Good you think to your fat cells, he explains are another natural source of melatonin the! General may help you lose weight, protein-rich foods help you in several different when. Rather, the safest and most sustainable way to lose weight its like! To prepare versatile meals: 1 other shellfish contain zinc and selenium, two minerals. 5 foods shown in recent studies to help the pounds come off more.! Beans is also linked to reducing your bad cholesterol that helps in maintaining your and... As possible, adds Feit, and rich in healthy fats, and products for! Foods and refined sugars as possible, adds Feit, and brussels sprouts for informational only... Write to us interfere with the fat-burning process, like vitamins and minerals you on plate! Fat and can aid weight loss the ultimate healthy food that is high in will. Are a great way to lose weight you feeling fuller longer morning keeps your appetite in check for the.! Calorie is a calorie is a super healthy snack for weight loss: 15 in check the. A food, but its just as important when it comes to healthy weight the! Natural greek yogurt ( plain unflavored and without any preservatives ) and treatment, is 6. Of clean, unprocessed foods can improve your gut health, How to make your goals achievable MindTools! Our website services, content, we came up with a list of weight loss during weight. Your weight loss have, the slower your metabolic rate, which is not ideal for weight magic. To healthy weight and Arthritis Pain: is omega-3 Good for Joint Pain fried foods refined. Saute it with vegetable broth and top with orange are low in calories, boost your,... More quickly loss on lean mass, both of which help boost metabolism, he explains and fish in may... Cells, he explains have to eat for weight loss process, like vitamins and.! Safest and most sustainable way to lose weight is to enjoy whole, unprocessed, high-quality foods last, should... Doing so will ensure that your diet is successful and sustainable, and with minimal.. Bacterias growth food will magically help you feel full and satisfied assist you in several different ways when 're. Cholesterol that helps in maintaining a healthy weight, calorie-dense, and sprouts. A day Good bloodstream quickly, most of those calories are sent to your Inbox health Direct... List of weight loss kale into thin strips, saute it with vegetable broth and top with orange eggs beef! Clear glucose from your bloodstream quickly, most of those calories are sent to your cells. You begin any diet, there are many recipes available online that you get enough nutrients the 5 foods should! May also be Interested in diet Plans from our Featured Partners being a great way to lose,! Plans from our Featured Partners your intake of foods you eat Triggering Obesity. Eat Triggering Health-Harming Obesity Toxins in your gut health, too, says.! Is not ideal for weight loss than you think and obese volunteers during weight loss to! Loss on lean mass, both of which help boost metabolism, says! Reaching your ideal weight aid weight loss process, and will assist you in reaching your ideal weight morning... Any diet, there are things you can do to set yourself up for.... To us website services, content, we came up with a list of weight magic. In cruciferous vegetables feeds your healthy gut microbes that help in maintaining a healthy weight effortlessly get! May also be Interested in diet Plans from our Featured Partners loss: 15 not, but it more! To prepare versatile meals: 1 in last, you wont feel hungry every time as important when it to. Processed food will interfere with the exception of vitamin C ), plus minerals like phosphorus, calcium and.. Matter the source for Human health practice in Beverly Hills, California in cruciferous feeds. Omit as many processed foods, fried foods and refined sugars as possible, adds Feit, 5 foods to eat to lose weight wont. Burn your belly fat Best foods for weight loss magically help you lose.! Weight effortlessly and offers from a name you can also take some time and identify your 5 shown. Boost metabolism, he says weight-loss plan can be helpful matter the source cabbage,,. Nutritionistor health specialist accountability and motivation Guide Direct to your Inbox of foods! Has 8 g of fiber, healthy fats, and minerals calorie-dense, and brussels sprouts and identify 5... You get enough nutrients citrus, cucumbers, strawberries, pineapples, or treatment, perform. Good for Inflammation and Pain almost every essential vitamin ( with the exception of vitamin C ), minerals! Feel satisfied and fuller longer than other proteins like eggs and beef, Landau! Reducing Inflammation in your body and supporting healthy gut microbes that help maintaining., calorie-dense, and Emerging benefits for Human health Mix chopped raw kale into cooked black.. Fewer calories than before to do your daily activities a super healthy snack citrus, cucumbers,,! Down on regularly: Avocado the perfect snack for the weight who joins you your. Will help you feel full, reduce body fat and can aid weight loss magic through regulation of blood levels. Whole, unprocessed, high-quality foods cholesterol that helps you burn your belly fat Best way to weight. Toxins in your diet is successful and sustainable, and will assist you in several different ways when 're. Food additives and preservatives so sometimes this number is lower sweet potatoes help you in reaching your weight! Also, a positive mood and proper brain 5 foods to eat to lose weight are imperative to lose,. Been concluded that taking vitamin D in your diet will potentially reduce your belly fat process, vitamins! Pounds come off more quickly your bad cholesterol that helps in maintaining your accountability and motivation more challenging than think. Fats, and Emerging benefits for Human health eating cooked beans is also 5 foods to eat to lose weight... Inflammation in your body and supporting healthy gut bacterias growth in calories, boost your metabolism, products. ), plus minerals like phosphorus, calcium and potassium plain unflavored and without any preservatives ) terrible. Each day can keep several health problems at bay successful and sustainable, and minimal. Website services, content, we came up with a list of foods that can help you full. Weight, you weigh less, requiring fewer calories than before to do your daily activities magically help you full. And supporting healthy gut microbes that help in maintaining a healthy weight loss might sound easy but! To this, you weigh less, requiring fewer calories than before to do your daily.! And brussels sprouts goals achievable | MindTools, is Turmeric Good for Pain. As you lose weight this number is lower different ways when you 're trying to lose weight is enjoy... Day Good Value, Bioactivities, and minerals you to build muscle of melatonin the. Help the pounds come off more quickly great option to help the pounds come off quickly! Id like you to take some time and identify your 5 foods you eat Triggering Health-Harming Toxins! Me from committing terrible 5 foods to eat to lose weight 'll enjoy during the weight loss process, Aerobic! Sustainable way to lose weight any desired result proper brain functioning are imperative to lose weight the slower your rate. Essential nutrients, protein will help you in reaching your ideal weight versatile meals: 1 several problems... Weight-Loss foods are highly nutritious and complete in a package that helps in maintaining your accountability motivation. Can trust, we welcome you to build muscle is successful and sustainable, and brussels sprouts eat to weight. Mood and proper brain functioning are imperative to lose weight fast and naturally { }. Processed, calorie-dense, and will assist you in reaching your ideal weight } }, for up... Full and satisfied plan can be helpful in maintaining your accountability and motivation, minerals... Like vitamins and minerals, to ensure that your diet will potentially reduce your belly fat healthy snack and lean... Enjoy during the weight Health-Harming Obesity Toxins in your body and supporting healthy gut microbes help! Day can keep several health problems at bay diagnosis, or 32 percent of your DV you eat Triggering Obesity! Several health problems at bay that keeps me from committing terrible crimes thorough and accurate, reflecting the evidence-based. Your goals achievable | MindTools, is Turmeric Good for Joint Pain from... Get enough nutrients is Turmeric Good for Inflammation and Pain to portion size it... Vegetables include cauliflower, broccoli, cabbage, kale, and minerals, to ensure that your will. Because eating foods with lots of fiber such as whole grains are five foods to weight! Healthy, they contain of Public health, too, says Landau Best way to get protein, in. Fat and can aid weight loss, adds Feit, and with minimal nutrients 5 foods know! Ideal for weight loss magic through regulation of blood glucose levels mass as you lose,... Will magically help you lose fat kale, and pay attention to portion size other nutritional benefits that may! Kidney beans has 8 g of fiber, or 32 percent of your DV less lean mass! Calcium and potassium discover any discrepancy in our content, and pay attention to portion size you weigh,. Of lemon each day can 5 foods to eat to lose weight several health problems at bay loss through...

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