| Part II -
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| | questions: what effects will this diet
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| ...Thus, this reality has led me to
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| | have on appetite? What effects will this
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| Brink's Unified Theory of Nutrition which
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| | diet have on metabolic rate? What effects
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| states:
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| | will this diet have on my lean body mass
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| "Total calories dictates how much weight
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| | (LBM)? What effects will this diet have
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| a person gains or loses;macro nutrient
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| | on hormones; both hormones that may
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| ratios dictates what a person gains or
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| | improve or impede my goals? What effects
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| loses"
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| | will this diet have on (fill in the
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| This seemingly simple statement allows
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| | blank)?
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| people to understand the differences
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| | Simply asking, "how much weight will I
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| between the two schools of thought. For
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| | lose?" is the wrong question which will
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| example, studies often find that two
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| | lead to the wrong answer. To get the
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| groups of people put on the same calorie
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| | optimal effects from your next diet,
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| intakes but very different ratios of
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| | whether looking to gain weight or lose
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| carbs, fats, and proteins will lose
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| | it, you must ask the right questions to
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| different amounts of bodyfat and or lean
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| | get meaningful answers.
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| body mass (i.e., muscle, bone, etc.).
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| | Asking the right questions will also help
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| Some studies find for example people on a
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| | you avoid the pitfalls of unscientific
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| higher protein lower carb diet lose
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| | poorly thought out diets which make
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| approximately the same amount of weight
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| | promises they can't keep and go against
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| as another group on a high carb lower
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| | what we know about human physiology and
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| protein diet, but the group on the higher
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| | the very laws of physics!
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| protein diet lost more actual fat and
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| | BTW, both ebooks also cover supplements
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| less lean body mass (muscle). Or, some
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| | for their respective goals along with
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| studies using the same calorie intakes
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| | exercise advice.
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| but different macro nutrient intakes
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| | There are of course many additional
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| often find the higher protein diet may
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| | questions that can be asked and points
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| lose less actual weight than the higher
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| | that can be raised as it applies to the
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| carb lower protein diets, but the actual
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| | above, but those are some of the key
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| fat loss is higher in the higher protein
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| | issues that come to mind. Bottom line
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| low carb diets. This effect has also been
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| | here is, if the diet you are following to
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| seen in some studies that compared high
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| | either gain or loss weight does not
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| fat/low carb vs. high carb/low fat diets.
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| | address those issues and or questions,
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| The effect is usually amplified if
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| | then you can count on being among the
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| exercise is involved as one might expect.
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| | millions of disappointed people who don't
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| Of course these effects are not found
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| | receive the optimal results they had
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| universally in all studies that examine
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| | hoped for and have made yet another
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| the issue, but the bulk of the data is
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| | nutrition "guru" laugh all the way to the
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| clear: diets containing different macro
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| | bank at your expense.
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| nutrient ratios do have different effects
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| | Any diet that claims calories don't
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| on human physiology even when calorie
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| | matter, forget it. Any diet that tells
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| intakes are identical
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| | you they have a magic ratio of foods,
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| (1,2,3,4,5,6,7,8,9,10,11).
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| | ignore it. Any diet that tells you any
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| Or, as the authors of one recent study
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| | one food source is evil, it's a scam. Any
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| that looked at the issue concluded:
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| | diet that tells you it will work for all
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| "Diets with identical energy contents can
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| | people all the time no matter the
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| have different effects on leptin
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| | circumstances, throw it out or give it to
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| concentrations, energy expenditure,
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| | someone you don't like!
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| voluntary food intake, and nitrogen
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| | Article References:
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| balance, suggesting that the physiologic
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| | (1) Farnsworth E, Luscombe ND, Noakes M,
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| adaptations to energy restriction can be
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| | Wittert G, Argyiou E, Clifton PM. Effect
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| modified by dietary composition."(12)
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| | of a high-protein, energy-restricted diet
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| The point being, there are many studies
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| | on body composition, glycemic control,
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| confirming that the actual ratio of
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| | and lipid concentrations in overweight
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| carbs, fats, and proteins in a given diet
| |
| | and obese hyperinsulinemic men and women.
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| can effect what is actually lost (i.e.,
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| | Am J Clin Nutr. 2003 Jul;78(1):31-9.
|
| fat, muscle, bone, and water) and that
| |
| | (2) Baba NH, Sawaya S, Torbay N, Habbal
|
| total calories has the greatest effect on
| |
| | Z, Azar S, Hashim SA. High protein vs
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| how much total weight is lost. Are you
| |
| | high carbohydrate hypoenergetic diet for
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| starting to see how my unified theory of
| |
| | the treatment of obese hyperinsulinemic
|
| nutrition combines the "calorie is a
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| | subjects. Int J Obes Relat Metab Disord.
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| calorie" school with the "calories don't
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| | 1999 Nov;23(11):1202-6.
|
| matter" school to help people make
| |
| | (3) Parker B, Noakes M, Luscombe N,
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| decisions about nutrition?
| |
| | Clifton P. Effect of a high-protein,
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| Knowing this, it becomes much easier for
| |
| | high-monounsaturated fat weight loss diet
|
| people to understand the seemingly
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| | on glycemic control and lipid levels in
|
| conflicting diet and nutrition advice out
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| | type 2 diabetes. Diabetes Care. 2002
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| there (of course this does not account
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| | Mar;25(3):425-30.
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| for the down right unscientific and
| |
| | (4) Skov AR, Toubro S, Ronn B, Holm L,
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| dangerous nutrition advice people are
| |
| | Astrup A.Randomized trial on protein vs
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| subjected to via bad books, TV, the 'net,
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| | carbohydrate in ad libitum fat reduced
|
| and well meaning friends, but that's
| |
| | diet for the treatment of obesity. Int J
|
| another article altogether).
| |
| | Obes Relat Metab Disord. 1999
|
| Knowing the above information and keeping
| |
| | May;23(5):528-36.
|
| the Unified Theory of Nutrition in mind,
| |
| | (5) Piatti PM, Monti F, Fermo I,
|
| leads us to some important and
| |
| | Baruffaldi L, Nasser R, Santambrogio G,
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| potentially useful conclusions:
| |
| | Librenti MC, Galli-Kienle M, Pontiroli
|
| An optimal diet designed to make a person
| |
| | AE, Pozza G. Hypocaloric high-protein
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| lose fat and retain as much LBM as
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| | diet improves glucose oxidation and
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| possible is not the same as a diet simply
| |
| | spares lean body mass: comparison to
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| designed to lose weight.
| |
| | hypocaloric high-carbohydrate diet.
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| A nutrition program designed to create
| |
| | Metabolism. 1994 Dec;43(12):1481-7.
|
| fat loss is not simply a reduced calorie
| |
| | (6) Layman DK, Boileau RA, Erickson DJ,
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| version of a nutrition program designed
| |
| | Painter JE, Shiue H, Sather C, Christou
|
| to gain weight, and visa versa.
| |
| | DD. A reduced ratio of dietary
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| Diets need to be designed with fat loss,
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| | carbohydrate to protein improves body
|
| NOT just weight loss, as the goal, but
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| | composition and blood lipid profiles
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| total calories can't be ignored.
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| | during weight loss in adult women. J
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| This is why the diets I design for
| |
| | Nutr. 2003 Feb;133(2):411-7.
|
| people-or write about-for gaining or
| |
| | (7) Golay A, Eigenheer C, Morel Y,
|
| losing weight are not simply higher or
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| | Kujawski P, Lehmann T, de Tonnac N.
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| lower calorie versions of the same diet.
| |
| | Weight-loss with low or high carbohydrate
|
| In short: diets plans I design for
| |
| | diet? Int J Obes Relat Metab Disord. 1996
|
| gaining LBM start with total calories and
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| | Dec;20(12):1067-72.
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| build macro nutrient ratios into the
| |
| | (8) Meckling KA, Gauthier M, Grubb R,
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| number of calories required. However,
| |
| | Sanford J. Effects of a hypocaloric,
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| diets designed for fat loss (vs. weight
| |
| | low-carbohydrate diet on weight loss,
|
| loss!) start with the correct macro
| |
| | blood lipids, blood pressure, glucose
|
| nutrient ratios that depend on variables
| |
| | tolerance, and body composition in
|
| such as amount of LBM the person carries
| |
| | free-living overweight women. Can J
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| vs. bodyfat percent , activity levels,
| |
| | Physiol Pharmacol. 2002
|
| etc., and figure out calories based on
| |
| | Nov;80(11):1095-105.
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| the proper macro nutrient ratios to
| |
| | (9) Borkman M, Campbell LV, Chisholm DJ,
|
| achieve fat loss with a minimum loss of
| |
| | Storlien LH. Comparison of the effects on
|
| LBM. The actual ratio of macro nutrients
| |
| | insulin sensitivity of high carbohydrate
|
| can be quite different for both diets and
| |
| | and high fat diets in normal subjects. J
|
| even for individuals.
| |
| | Clin Endocrinol Metab. 1991
|
| Diets that give the same macro nutrient
| |
| | Feb;72(2):432-7.
|
| ratio to all people (e.g., 40/30/30, or
| |
| | (10) Brehm BJ, Seeley RJ, Daniels SR,
|
| 70,30,10, etc.) regardless of total
| |
| | D'Alessio DA. A randomized trial
|
| calories, goals, activity levels, etc.,
| |
| | comparing a very low carbohydrate diet
|
| will always be less than optimal. Optimal
| |
| | and a calorie-restricted low fat diet on
|
| macro nutrient ratios can change with
| |
| | body weight and cardiovascular risk
|
| total calories and other variables.
| |
| | factors in healthy women. J Clin
|
| Perhaps most important, the unified
| |
| | Endocrinol Metab. 2003 Apr;88(4):1617-23.
|
| theory explains why the focus on weight
| |
| | (11) Garrow JS, Durrant M, Blaza S,
|
| loss vs. fat loss by the vast majority of
| |
| | Wilkins D, Royston P, Sunkin S. The
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| people, including most medical
| |
| | effect of meal frequency and protein
|
| professionals, and the media, will always
| |
| | concentration on the composition of the
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| fail in the long run to deliver the
| |
| | weight lost by obese subjects. Br J Nutr.
|
| results people want.
| |
| | 1981 Jan;45(1):5-15.
|
| Finally, the Universal Theory makes it
| |
| | (12) Agus MS, Swain JF, Larson CL, Eckert
|
| clear that the optimal diet for losing
| |
| | EA, Ludwig DS. Dietary composition and
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| fat, or gaining muscle, or what ever the
| |
| | physiologic adaptations to energy
|
| goal, must account not only for total
| |
| | restriction.Am J Clin Nutr. 2000
|
| calories, but macro nutrient ratios that
| |
| | Apr;71(4):901-7.
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| optimize metabolic effects and answer the
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