Archive for the tag: Meal

Full Women's Keto Meal Plan – What You Should Eat in a Day

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Differences between Keto for Women vs Men: https://www.youtube.com/watch?v=Xrsbz-LowPc&t=2s

Complete Guide to Keto:
https://www.youtube.com/watch?v=sBw2rdwBfZE

5 Biggest Causes of Belly Fat for Women: https://www.youtube.com/watch?v=LDaFmlLHIjo

Vital Fasting Tips for Females:

Complete Guide to Fasting:

What Women Should Eat in a Day on Keto – Thomas DeLauer

Low carb and keto can be slightly different for women. Not a whole lot different, but different enough that it warrants its own video with its own meal plan. So what I’ve done in this video is I’ve broken down the scientific data, and from that I’ve compiled what I would say is a very ideal female keto plan. So I’ve taken the scientific data plus things that my wife does with her diet, and I’ve put them all together and said, “Okay, this will be a great video to explain what the female ketogenic diet should look like.” Now, this is not everything, right? There’s a lot of information, and I put so much content out, so much in my videos, that you could see eventually things are going to cross and conflict. But I figured this is a great place for people to start if you don’t know where to start or if you just want some good entertainment to share with your friends and family that are learning about keto.

So the women keto plan. So here’s what you’re going to do. First, I want you to start your day with apple cider vinegar and lemon water. Okay? You can put a little stevia in if you need to. What this is going to do is this upregulates something known as AMPK, okay. AMP protein kinase. Okay. What this does is this signals the body to start pulling energy from its stored tissues and then it downregulates this in the brain. So what that means is that it tells the brain that you’re full, but it tells the body that you’re hungry. So the body starts to pull tissue like fat for energy. So it’s a great way to start the day, whether you’re keto or not, to be completely honest.

Okay, so meal number one, we’re keeping the fats the highest in the morning. This seems weird because it seems like it’d be hard to digest, but there’s a study that was published in BMC Genomics that actually found, believe it or not, that we have less likelihood of storing fat in the morning than in the evening, which means we can get away with consuming more fat in the morning. Therefore we generate more ketones and have more energy. And it’s all because the fuel accumulation genes, basically what allows us to accumulate fuel as fat, are working in our favor in this case. So here’s what I recommend. One whole cage-free pasture raised egg plus two yolks. And I talk about this for men too. Very, very important.

Now, I don’t want you to munch on a single thing for three hours, okay? Three hours later you can have a little snack, but here’s what it is, all about thyroid support with this snack. This is a thyroid power punch meal, okay? We’re talking a little bit of seaweed snacks. If you can handle them, you don’t have to have them. Seaweed snacks, I think are delicious, and just a few Brazil nuts, seaweed snacks [inaudible 00:04:47] iodine.

Then at least a couple hours later. So this is at say maybe 7:00 AM-ish, 8:00 AM-ish, and then you’re having this around 10:00 or 11:00 and then here maybe have like 1:00 o’clock, something like that. Within that ballpark. This is your lunch option. Okay. And I gave you two options here and I’ll explain why. Okay. First off, we have grass-fed grass-finished meat. Okay, go for a good quality red meat that’s grass-fed, grass-finished, and do a burger. If you have to go to a restaurant, ask them if it’s grass-fed, grass-finished. It’s probably not, but one or two times isn’t going to kill you. Okay? So normally you want to have good quality stuff at home.

Now let’s move into dinner. Now I know you’re going to see fish here and some of you might be thinking, “I don’t like fish,” okay? I have some alternatives for you. It’s okay, but this is ideal. Lean fish. We’re talking like a Pacific Cod or we’re talking like even a halibut would be perfect. A lean fish. And then either that or a shellfish. I prefer scallops, okay. Or mussels. The nice thing about scallops and mussels, high levels of zinc, talking about the thyroid again to you ladies.

So as always, please keep it locked in on my channel. Hit that subscribe button and I’ll see you in the next video.

1 Month Keto Weight Loss Program (full meal plan)

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For a full, in-depth breakdown of the meal plan featured in this video, see here: https://www.youtube.com/watch?v=Z15Z1-Og_pg&t=3s

Week 1 Live Update:

Week 2 Live Update:

Week 3 Live Update:

Week 4 Live Update:

My Website: http://ThomasDeLauer.com

1 Month Keto Weight Loss Challenge (full meal plan) – Thomas DeLauer

Shopping List:

– eggs
– Turkey bacon
– Pili nuts or walnuts
– Coffee
– Tea
– Coconut cream
– Himalayan or Redmond Real Salt
– Chicken, filet, or lean cuts of meat ~best to get from Butcher Box~
– Avocado/guacamole
– Pico de Gallo/salsa
– Non-fat Greek yogurt
– Onions
– Coconut oil
– Broccoli
– Cauliflower
– Asparagus
– Artichoke
– Apple cider vinegar
– Lemon
– Monk fruit
– Pork rinds
– Macadamia nuts
– Almond milk
– Cacao powder
– Almond butter
Supplements
– magnesium
– Theanine
– Fish oil
– CoQ10
– Vitamin D3

Meal Strategy

– Don’t worry about ketone levels
– Combatting the keto flu
– Don’t try to eat too many fats
– Don’t worry about too much protein
– Highest fat meal in the morning
– Reduce fats for lunch
– Bit more fat for dinner
– Pre-bed snack okay
– NO Snacking

MEAL PLAN:

Breakfast:

(highest fat) – Because you can handle it better

1 Whole Egg + 2 Yolks 0g carbs, 10g fat (cooked in coconut oil)
4 Slices of Turkey Bacon – 2g carbs, 7g fat
1oz Pili Nuts or Walnuts – 5g carbs 20g fat
1 Cup of Coffee with 3 Tbsp Coconut Cream 1g carb 8g fat
Magnesium/Theanine

TOTAL: 4-6 Carbs, 45g Fat, Roughly 400-450 cals

In Between Sip on a bit of salt water

~NO SNACKING~

Lunch:

Leaner to force body to pull from stores

Burrito Bowl (leaner) or Taco Salad
6-8oz Lean Chicken Breast 4g Fat
4 Tbsp Avocado/Guac 5g carbs 10g Fat
Pico/Salsa to taste
2 Tbsp Non-fat greek yogurt (works great as a non-dairy sour cream)
Sauteed Onions in coconut oil/Fajita Veggies (pick out the bell pepper high fructose) 3g carbs, 6g fat from oil
Cruciferous Veggies (cabbage, cauliflower) Steamed or Sauteed with the Onions

9-12g Carbs, 20 Fat, 500 calories

Make an ACV Drink – Lemon Juice, ACV, Water, Monkfruit
Salt Water + Decaf Green Tea with Ginseng
Alternative if Hungry, Bone Broth

4-5 Hours Between Meals

Dinner:

Moderate Fat to help body generate ketones

4-6oz Filet or Moderate fat cut of meat (be careful with Fatty cuts)
Chicken Thigh with no skin okay or wild-caught salmon – 10g fat
1 cup cooked Cauliflower Rice (or mashed cauliflower) with Chunks of
Asparagus or Artichoke (cook with 2 tbsp coconut oil or palm oil)10g fat
12 Pork Rinds (crunch) or 1oz Macadamia Nuts – 5g 18g fat
35-40g fat, 5g carbs 500 cals

Pre-Bed Snack:

12oz Almond Milk
2 Tbsp Cocoa
Stevia/Monkfruit
3 Tbsp Coconut Cream
2 Tbsp Almond Butter on the side
15g fat 350 calories

Supplements:

Fish Oil
CoQ10
D3
Video Rating: / 5

Full Beginner Keto Meal Plan: Exactly What to Eat

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Full Beginner Keto Meal Plan: Exactly What to Eat – Thomas DeLauer

ALL FULL DETAILS ARE LISTED IN THE VIDEO. THE DESCRIPTION SHARES BASIC DETAILS SO YOU HAVE AN IDEA, BUT IT MAKES MORE SENSE TO EXPLAIN AMOUNTS AND REASONING IN THE VIDEO ITSELF.

DISCLAIMER – THIS VIDEO IS FOR INFORMATIONAL PURPOSES ONLY AND IS NOT DESIGNED TO REPLACE MEDICAL ADVICE. IT IS TO LEARN THE BASIC BREAKDOWN OF AN ENTRY LEVEL KETO DIET!

– Dont worry about ketone levels
– Don’t worry about the keto flu (salt)
– Don’t try to eat too many fats
– Don’t worry about too much protein

Breakfast:

(highest fat) – Because you can handle it better in AM

FULL SERVINGS LISTED IN VIDEO
Eggs
Bacon or Turkey Bacon
Specific Kind or Nuts (in Video for full breakdown)
1 Cup of Coffee with 3 Tbsp Coconut Cream

Any Supplements with Breakfast discussed in video, but Magnesium is important

Lunch:

Leaner to force body to pull from stores. I explain this process in depth during the video and give the breakdown of macros, etc.

Lean Chicken
Avocado/Guac
Salsa
Greek Yogurt
Sauteed Onions
Cruciferous Veggies

Once again, this is just an idea, the more accurate amounts to get started are in the video.

Lemon Juice, ACV Drink – broken down in detail in the video as well

4-5 Hours Between Meals

Dinner:

Moderate Fat to help body generate ketones again after a lower fat lunch and mini-fast between lunch and dinner.

Moderate fat cut of meat (red or white explained in video)
Cauliflower Rice (or mashed cauliflower)
Asparagus or Artichoke
Pork Rinds
Nuts (specific kinds listed in video)

Pre-Bed Snack:
Almond Milk
Cocoa
Stevia/Monkfruit
Coconut Cream
Almond Butter on the side

Supplements:
Fish Oil
CoQ10
D3

Higher Fat in the Morning

BMC Medical Genomics

A number of genes encode enzymes in glucose, mannose and fructose metabolism (PFKFB3, FUK, MPI, PFKM), with high expression levels in the morning and a decline in the afternoon through the evening, following the trend of PER1

Conversely, “fuel accumulation” genes, such as those involved in cholesterol biosynthesis (HMGCR, HMGSC1), LDL receptor (LDLR), and glucose transport (GLUTS 1, 3, 5 and 14) have low levels in the morning and rise in the afternoon (negatively, correlated with PER1 mRNA)

Magnesium & Theanine

Magnesium

Magnesium directly interacts with your muscle tissue through a process called ion transportation.

It bonds with specific receptor sites that open up the cell membrane and allow other mineral ions to enter, such as calcium and potassium – these ions help regulate muscle contractions

Also binds to GABA receptors and activates them, which promotes sleep and reduces anxiety and stress

Palmitic Acid

Palmitic acid has a critical role in cellular membrane functionality by affecting their ‘flexibility’ and permeability and it forms reversible links to cell membrane proteins, thus being involved in regulating the ‘traffic’ of molecules in and out of cells and inter cells ‘communication’

Fish Oil

Brain Health: Omega 3’s are made up of two primary components: EPA and DHA – they support cellular membranes and keep them flexible – maintaining the fluidity of the cell membranes allows for proper communication between nerve cells and, therefore, helps to support focus and mental clarity

DHA and EPA play vital roles in neuronal structure and function, protecting them from oxidative damage, inflammation, and the cumulative destruction inflicted by other chronic insults

CoQ10

As part of the mitochondrial electron transport chain, coenzyme Q accepts electrons from reducing equivalents generated during fatty acid and glucose metabolism and then transfers them to electron acceptors.

qAt the same time, coenzyme Q transfers protons outside the inner mitochondrial membrane, creating a proton gradient across that membrane. The energy released when the protons flow back into the mitochondrial interior is used to form ATP
Video Rating: / 5

KETO WEIGHT LOSS → WEEK 1 MEAL PLAN & WEIGH IN

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KETO WEIGHT LOSS → WEEK 1 MEAL PLAN & WEIGH IN

→KETO STRIPS: https://amzn.to/2KsDSz5
→After putting on 30 lbs as a first year teacher, I decided it was time to make a change! DM me on IG for my personal Keto Meal Plan! It’s completely free and can hopefully start you on your journey! 🙂

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Keto for Beginners – 3 Ingredient Keto Meal Plan | How to start Keto | Free Keto Meal Plan

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https://www.youtube.com/channel/UCZ9rtgneFVp0wiQWQedaShw/join

Welcome to my brand new series called ‘Keto For Beginners’ where I tell you how to start the Keto diet and give you a meal plan to get you started. So use this FREE Keto meal plan and start your journey today! This is a special 3 INGREDIENT KETO MEAL PLAN episode given the current situation in the world. Hopefully make Keto meals with just 3 ingredients that are not just tasty and delicious but also practical. Enjoy!

Episode 1: https://youtu.be/7bsyIRSRzSs
Episode 2: https://youtu.be/DfrVyxivs6s
Episode 3: https://youtu.be/qgr79HZqSgQ
Episode 4: https://youtu.be/HYH0xrmGZZs
Episode 5: https://youtu.be/rtjjnHe5YZ0

It’s important to remember that I’m NOT a doctor, nutritionist or dietitian. I’m just a musician/Youtuber who has done Keto so please do not take any of this as medical advise. If you have pre-existing conditions please consult your doctor or a qualified professional before doing anything. This is simply a resource for people who need it. So please treat this as a disclaimer before proceeding.

Read my full blog post at https://headbangerskitchen.com/recipe/keto-for-beginners-3-ingredient-keto-meal-plan/

My music (for those interested)
I play in a band called Demonic Resurrection. We’ve been around for 20 years and all our music is available for streaming on https://demonicresurrection.bandcamp.com/ as well as all digital music platforms.
My stage name is Demonstealer (don’t ask, I was 16) and I have 3 solo albums out which can be listened to at https://demonstealer.bandcamp.com/ as well as on all digital platforms.
My comedy rock band is called Workshop and is now defunct but you can listen to all the music on https://workshopindia.bandcamp.com/

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EASY KETO MEAL PREP RECIPES | EASY KETO DINNER RECIPES AND WEEKLY MENU

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EASY KETO MEAL PREP RECIPES | EASY KETO DINNER RECIPES AND WEEKLY MENU

WEEKLY KETO MEAL PREP TIPS AND 7 EASY KETO DINNER IDEAS

The key to staying successful on the keto diet is to be prepared. Juggling working full time, running a food blog and taking care of my family is a massive undertaking – I don’t need to add complicated keto meals on top of it. That’s why many of my recipes focus on meal options with busy families in mind.

In this video, I run down some amazing meal planning tips I have discovered over the years. I show you how to meal prep keto meals and give you seven of our go-to easy keto dinner recipes. These recipes are ones that can be prepped ahead of time. Some are freezer friendly. Some can be made in the instant pot. And all can be made in less than 30 minutes!!

All of my keto meal prep took place on Sunday and only took about 1 hour to complete.

All recipes can be found on my website:

Keto Chicken Schnitzel: https://www.ketofocus.com/recipes/keto-chicken-schnitzel/
Keto Spanish Rice: https://www.ketofocus.com/recipes/keto-spanish-cauliflower-rice/
Chicken Fajita Rice Bowl: https://www.ketofocus.com/recipes/low-carb-chicken-fajita-rice-bowl/
Keto Enchiladas: https://www.ketofocus.com/recipes/keto-enchiladas/
Keto Chili: https://www.ketofocus.com/recipes/keto-beef-chili/
Keto Cornbread: https://www.ketofocus.com/recipes/keto-cornbread/
Pesto Chicken: https://www.ketofocus.com/recipes/keto-pesto-chicken/
Keto Pizza: https://www.ketofocus.com/recipes/keto-chicken-pesto-pizza/
Keto Lasagna: https://www.ketofocus.com/recipes/keto-lasagna/

Zeroodles: https://amzn.to/2sYoIJG

I’ll will be coming out with MORE KETO DIET RECIPE videos soon, so make sure you subscribe so you don’t miss it!
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KETOGENIC DIET Meal Plan 🥑 FULL DAY OF EATING for Beginners ➟ Keto Cutting & Shredding Recipes Prep

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Customize your Own Ketogenic Diet Meal Plan. Setup your own KETO SHREDDING DIET to stay in ketosis and cut fat fast. Full day of eating with great step by step recipes for beginners explained:

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What is the ketogenic diet? Today I’m going to give you a complete meal by meal guide for burning fat on the ketogenic diet including exactly what to eat and how much of it to eat for your particular body…Don’t worry you’re not going to have to eat 6 small meals a day, only breakfast lunch and dinner because i’m sure you’re busy. Ill show you step by step what to eat for you to be able to start shedding pounds of fat today with no additional information necessary. So…lets get in the kitchen, and see the ingredients and calories below

My diet was based on me weighing about 210lbs. Which gave me 2,230 calories to work with. For a Keto cutting diet this comes out to 173G of fat 139G of protein and 28G of carbs.

===Calculate your individual macros at: https://gravitytransformation.com/macro-calculator/

Breakfast:
4 Whole Eggs – 16g of fat | 24g of protein
1 Large Avocado – 21g of fat | 3g of protein | 12g of carbs
4 Slices of Bacon – 13g of fat | 12g of protein
1 First of Spinach

**Total Macros for Breakfast: 50g of Fat | 39g of Protein | 12g of Carbs

Lunch:
6oz of Ground Beef 80/20 – 34g of fat | 30g of protein
2 Slices of Cheddar Cheese – 18g of fat | 14g of protein
1 Tbsp Olive Oil – 14g of fat
3 Tbsp Parmesan Cheese – 4g of fat | 6g of protein
1 Slice of Tomato and Red Onion
1 Fist of Asparagus
2 Portabella Mushroom Caps

**Total Macros for Lunch: 66g of Fat | 48g of Protein

Dinner:
6 Chicken Wings – 36g of fat | 48g of protein
1/2 Head of Cauliflower – 1g of fat | 5g of protein | 15g of carbs
1.5 Tbsp of Grassfed Butter – 18g of fat

**Total Macros for Dinner: 55g of Fat | 53g of Protein | 15g of Carbs

If you follow the same steps I did you’ll be able to make your own Keto diet plan from scratch. If you enjoyed this video and you feel like it helped you out please hit that Thumbs Up Button And subscribe to this channel it helps motivate me to make videos like this and that ultimately helps more people. Also if you want a done for you diet plan in which you don’t have to track calories head on over to our website gravitytransformation.com and try the fat loss kickstarter. we’ll give you a meal plan that’s customized based on your weight and your goals and this format has been the same structure used on my clients in my two gyms here in New Jersey and they’re losing 20lbs or 5% body fat in just 6 weeks. If you want to check that out again visit gravitytransformation.com. see you guys soon.

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KETO MEAL PLAN EXPLAINED ¦ WHAT I EAT IN A DAY ¦ KETO MEAL PREP

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Here’s my Keto meal plan explained for you to easily understand. I’m basing this off my month 1 and month 2 weight loss results. I found it very important to stick to the plan and if that meant eating the same foods a lot so be it! It saves me time, money and makes it super easy for keto meal prep.

I reinvented the menu items of what I eat in a day so it seemed like it wasn’t the same foods over and over again. However, being in weight loss mode meant I needed to keep it simple and eat the same foods.

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To view all the recipes for this video please visit www.ketorewind.com

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14-Day Keto Diet Meal Plan [with Shopping List]

ketogenic plan 18 Comments »

14-Day Keto Diet Meal Plan [with Shopping List]

In the past few years, the ketogenic diet has become one of the most popular lifestyles of weight loss and improved health worldwide. If you’ve been looking for a way to kick off a change in your eating habits, this meal plan will lay out a foundation that you can follow along with.

The downloadable and printable keto diet meal plan features tried and true recipes that you’ll be sure to enjoy. From make-ahead meals, using leftovers, cooking low-carb treats, to incorporating intermittent fasting – this meal plan will show you the different aspects of keto from all angles.

Read more about keto and download the full meal plan here: https://www.ruled.me/keto-diet-meal-plan/

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See more keto recipes, knowledge and tips on the website to keep your weight loss going strong.
https://www.ruled.me/

Everything you need to know about the keto diet:
http://www.ruled.me/guide-keto-diet/

Getting started? Everything you need is here:
http://www.ruled.me/start-here/

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7 Day KETO Meal Prep – Simple Healthy Meal Plan

ketogenic plan 20 Comments »

Purchase the Easy Meal Prep Cookbook HERE: https://amzn.to/2PnTR1W
You can download the free meal prep guide at https://www.fatforweightloss.com.au/free-meal-prep/

Hi everyone, welcome to this weeks meal prep video.

In this video, I’m going to be showing you exactly how to plan out a week’s worth of food, that can be prepped in under an hour and a half, to ensure your food is fresh, delicious and best of all easy to make.

This whole video is accompanied by a free printable guide which contains the exact amounts of each ingredient you’ll need depending on your gender and goals. It contains prep day action plans and substitutions for dairy, nuts and other allergies, so don’t worry too much about the exact amounts showcased in this video, as this will likely change for you.

Instead of preparing a full 7 days’ worth of meals, I recommend setting aside two nights for meal prep. This is usually Sunday and Thursday, but it can be any day of the week you like, as long as they are approximately 4 days apart.

For the first meal prep, you’ll need the following:

Beef Mince
Chicken Thighs
Yogurt
Eggs
Spinach
Dry Coleslaw

These are the main ingredients you’ll need. The other ingredients I’ll explain as we go throughout the video.

12 containers, preferably glass as this will avoid anything from the containers seeping into your food, plus glass reheats more evenly, and won’t leave any taste or smell residue.

A frying pan and stove top.

A chopping board and knife

And a pair of fresh, clean hands.

Optional (Food processor), but you can easily buy riced cauliflower to skip this step.

Keep all these in the fridge and reheat the burrito bowl and crack slaw as needed.

For breakfast you’ll be enjoying a creamy fruit and yogurt bowl with coconut flakes, lunch and dinner are a choice between either sesame beef coleslaw or chicken burrito bowls, followed by super easy spinach and egg omelette, with similar choices for lunch and dinner.

If you’re intermittent fasting, simply each lunch as usual, and keep breakfast for a delicious snack during your eating window.

Optional supplements I would also add would be Omega 3’s, magnesium and vitamin D, or stand in the sun for 20 minutes.

If you are worried you are unable to eat any ingredients within the meal plan here are some common substitutions:

Substitute any of the proteins for a protein you can eat. These are interchangeable and won’t affect the macros dramatically.

Sub any dairy with a coconut alternative, for example Greek yogurt for coconut yogurt.

Inside the prep guide, you’ll find what amounts you’ll need to prepare for the second prep night, to ensure your food is fresh and well kept.

That’s it! If you have any questions about any of the meals, don’t be afraid to put your questions in the comments below, otherwise you can email me at [email protected] for more sensitive questions.

Again, this video is accompanied by a free printable guide which contains the exact amounts of each ingredient you’ll need depending on your gender and goals. You can download it here:

See you next week!

Beginners Ketogenic Recipe Book – https://www.fatforweightloss.com.au/the-beginners-ketogenic-cook-book/
100+ Keto Recipes Everyone Will Actually Eat: https://www.fatforweightloss.com.au/keto-recipes-everyone-will-actually-eat/
30 Day Keto Meal Plan – https://www.fatforweightloss.com.au/keto-kickstart-course/
Weekly Keto Meal Plans – https://www.completeketodiet.com/
Hard Cover Recipe Books: https://www.amazon.com/author/fatforweightloss/

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