How Much Carbohydrate, Protein and Fat You Need. Welcome to Part 2 of the calorie counting chapter from. If you missed Part 1. But it's important to realize that it's the nutrient density and quality of your food that truly matters – not the calorie content. But wait – a calorie is a calorie, right? One group ate slow sugar release, low glycemic index foods (think raw nuts or beef jerky) and another group ate faster release, high glycemic index foods (think white rice or wheat bread). But both groups ate identical amounts of calories. Researchers then monitored blood sugar levels and appetite of the subjects, and found that those consuming the high glycemic index foods had a blood sugar level crash just a few hours after eating, and were hungrier sooner compared to the group that ate the slower release foods. In other words, an identical amount of calories consumed from a sweeter food. A good place to begin is Gary Taubes “Good Calories, Bad Calories“. But just in case you don't have time to read an entire book on why calories don't matter, I'll give you 3 quick reasons why your primary focus should not be on counting calories: 1. Humans Don't “Burn Calories”. Calories technically don't even exist. A calorie is just a unit of measurement used to describe the amount of heat produced when a nutrient is burned in a metal oven called a calorimeter. And your body is much, much different than a simple metal oven. Calories Aren't Our Fuel For Exercise. Human motion is not fueled by calories. It's fueled by the nutrient derived chemical adenosine triphosphate (ATP). The problem with simple reliance on counting calories – besides the non- existence of a calorie – is that this somehow makes us believe that our bodies are using exactly what we ate before the workout for fuel. In reality, your own storage fat provides the most concentrated source of energy – and there are athletes out there (find them on sites like Run. Keep in mind that if you think you have around 25 lbs of fat to lose, you are not going to be able to lose it all in 10 weeks and keep all of your lean body mass. Keto. com or Jack Kruse's forum) who are exercising at a steady state for entire days with zero actual calorie intake. Their body is simply produced it's own ATP from fat. Nutrients Are What Really Matter. In reality, nutrients matter far more than calories, and nowhere is this more true than in exercising individuals. When the focus is on calories, everything becomes about the numbers rather than the nutrition – and you can easily end up missing key vitamins and minerals. For example, a highly processed (but relatively nutrient empty) Tacquitos snack pack advertised as just 1. But in choosing the snack pack, you might pass on a calorically equivalent large apple that rings in at roughly the same amount of calories. Compared to the Tacquitos, the apple . Potassium content per serving and per 100g, in 36 different types of chocolate. The nutritional amount ranges from 606 to 116 mg per 100g, for Potassium in chocolate. This is the first, last and only weight loss article you will EVER need to read. Only, this is much more than an article. This, my friends, is a guide. And incidentally, 1. And (although you may not like . That's where you'll find nutrient dense foods that allow you to quit counting calories.——————————————Where To Start. Great Ben. I'm following the rules. I'm not. There is a great graphic on Huffington Post that depicts some of the more. Nutrition and COPD - Dietary Considerations for Better Breathing By Ilaria St. Florian, MS, RD Today. After all, dietary fat from healthy sources has been shown in many studies to actually help to increase weight loss, reduce heart disease risk, lower blood sugars, lower cholesterols and maintain proper brain function (especially in kids)(3. And if you listened to the. Frequent consumption of featured and recommended foods such as commercialized modern whole milk and hamburger has been linked to heart disease. Based on what you've learned so far in this book, there are probably no surprises there – train hard, eat healthy, don't stuff your face with too much sugar. After living on a high carbohydrate junk food diet and then switching to the high- protein, low- fat, low- carb diet you read about in Chapter 1, I've put myself through months of the Paleo diet, a vegan diet, an Atkins diet, and even a ketogenic diet, and the one prevailing characteristic that defines how good or how bad I feel is the amount of sugar and refined carbohydrates present in any variation of diets I've tried. My own personal experience with a low carbohydrate diet began with an attempt to lose holiday fat pounds, followed by the stark realization that contrary to my expectations and what I had been taught in traditional sports nutrition classes, my performance, focus and energy levels actually. That was when I personally started digging into this stuff. Turns out, it's not just me. Every month, I gaze at dozens of lab results from clients and athletes. Once the relatively nutrient- void carbohydrate sources such as energy bars, whole wheat bread, granola, cereal, meusli and pasta are replaced with more nutrient- dense and healthy fats, proteins and vegetables, then biomarkers and performance begin to take a turn for the good quickly. Of course, there are other nutrient void foods that we also cut, like vegetable oils, egg whites, industrialized beef and chicken and commercial dairy – . There are proven health and longevity advantages of controlling high blood sugar, and I don't know about you, but if I can get those advantages and still maintain performance – I'm all in. To illustrate these advantages, I scanned and pasted here a compelling image from. Athletes in the heat of competition, such as during an Ironman triathlon, need a higher carbohydrate intake than they would on a typical easy training day. If you're going to go destroy yourself for 9- 1. Interestingly, research suggests this may be more due to a need to stave of neural fatigue then a direct carbohydrate need for the actual muscles (1. But more on that in the upcoming chapter on a healthy race day nutrition plan. I love hearing people swear that fat is the enemy, sugar is the enemy, carbs are the enemy. You have to find what works for you. For me, hi protein low carbs makes. 99% of your fitness and nutrition questions can be answered here. Discover the simple truths on burning fat, building muscle, and being healthy. A FREE guide to diet, nutrition and healthy eating. From calories, protein, carbs and fat to sodium, fiber and cholesterol. Learn how to set up your own healthy diet. October 29, 2013; blog / Health & Wellness; 614 Comments; 36; Confused about carbs and how they fit into carb cycling? Want to get a Ripped and Cut body as fast as you can naturally? Here's how bodybuilders, fitness models, and actors get ripped and cut muscles and abs. About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs.For now, just realize that sometimes you need some extra carbohydrates if you're going deep into the pain cave. Athletes going through an extremely heavy block of training that is a higher load to which they are accustomed, such as a triathlon camp that involves 2. In this case, you usually also need a higher carbohydrate intake. I'm not saying this volume of training and carbohydrate intake is not healthy, but in some cases, it can a necessary sacrifice for injecting large doses of endurance into the body. In other words, if you're going to go put a crap- ton of unnaturally heavy work into your body, at least eat some sweet potato fries or an extra helping of white rice, for cryin' out loud. Individuals with diseases or conditions that disable the ability to properly metabolize fats and proteins. For example, if you've had your gallbladder removed, a high fat diet full of Kerrygold butter, coconut oil and bacon may not sit so pretty in your gut. There are three primary reasons for this. Eating fewer carbohydrates can help you get lean or stay lean. A key component of weight loss is tapping into storage fat (adipose tissue) for energy. This fat access simply cannot happen if the body is constantly drawing on carbohydrate reserves and blood glucose for energy (2. In a moderate to high carbohydrate diet, not only does the utilization of fat for energy become far less crucial, but the body never becomes ideally efficient at using fat. There is a growing body of evidence that a high fat, low carbohydrate diet causes faster and more permanent weight loss than a low fat diet. Furthermore, appetite satiety and dietary satisfaction are significantly improved with a high fat, low carbohydrate diet that includes moderate protein intake. Eating fewer carbohydrates can increase health and lifespan. When glucose is used to create energy, a high number of free radicals are produced. Free radicals are dangerous molecules that can damage normal cellular processes (9). The burning of fat for energy does not create this same cellular damage. In an athlete who is already creating a high number of damaging free radicals from exercise, further damage from high blood glucose levels becomes a nasty one- two combo. In addition, the constantly elevated levels of circulating blood sugars that can be caused by a moderate to high carbohydrate diet are associated with nerve damage, small dense cholesterol particles (the culprits for heart disease), high morbidity, bacterial infection, cancer progression and Alzheimer. Eating fewer carbohydrates can increase energy stability and eliminate gastrointestinal distress while training or racing. Because of genetic predispositions, some athletes are much more sensitive to the fluctuations in blood sugar caused by carbohydrate intake (1. Often, the result of this sensitivity is a short- lived initial increase in energy levels after consumption of a sports bar, sports drink, gel or other carbohydrate source, following by a sharp and drastic drop in energy levels. But the calories from fats and proteins are utilized at a far more stable rate than carbohydrate sugar, resulting in more stabilized energy levels. In addition, uncomfortable amounts of gas and bloating in athletes can be due to the high rate of bacterial activity caused by carbohydrate fermentation in the digestive tract. Many athletes experience an even greater degree of gastrointestinal distress from food allergies or intolerances to common carbohydrate sources, particularly wheat.——————————————But Wait! Don't I Need Carbohydrates to Fuel Endurance? Ah. The standard recommendation to athletes engaging in regular training and racing, especially in endurance sports or extremely physical demanding exercise, is to consume a daily diet of 7- 1. And many carbohydrate loading protocols call for up to 8. Talk about keeping cereal companies in business! In other words, the holy grail seems to be to protect carbohydrate stores at all times. These recommendations can be readily found on sites such as the. I actually have written the book “Low Carbohydrate Diet For Athletes” – which was not just written for triathletes, but for any person who leads an extremely active lifestyle and wants to dig into the science, value and practical hands- on application of a low carbohydrate diet. You can also read: 1. Jeff Volek and Steve Phinney's book “Art and Science of Low Carbohydrate Performance“. High Protein & Low Carb Diet“What should I feed my Beagle and how much?” It was the first question that came to my mind when we first brought our Beagle puppy home. Unlike other dog breeds, Beagles are typically eating machines and can literally eat themselves to death if given the opportunity to eat freely. They just love food and can eat just about anything they can fit in their ample mouths. While most dogs will stop at the amount of food they normally need to maintain the level of exercise they usually get, Beagles, however, have a tendency to eat all the food they can get. If not supervised properly, Beagles can become overweight very easily and possibly obese. That’s why it’s very important, for your dog’s health and active lifestyle, to feed him according to a proper dietary plan. This article will not only give you insight on what is the best dog food for Beagles, but will also tell you what you need to know to make eating a pleasure for your little hound. Our Top Picks for Best Dog Food for Beagles*Note: Above ratings are based on our experience with the product and/or expert opinions. Click the link above to read customer reviews and see the current prices on Amazon. They are typically 1. Generally, Beagles need 5. But a lot of it depends on the activity level of your dog as well. Cal. Typical Adults Beagle. Cal. Active/Hunting Beagle. Note: The estimated calorie requirements below are primarily based on the average weight of Beagles. Before making any significant changes in your dog’s diet, please consult with a veterinarian. An average adult Beagle weighs around 2. This is the level of exercise apartment dogs usually get. But if you live on a farm or go on tracking or hunting very often where your dog also gets to run a lot, then you should increase the protein content in his diet. Hunting Beagles burn calories at a much faster rate and they should get as much as 1. However, Beagles over 7 years old are typically less active and need fewer calories. Older dogs should consume as few calories as 5. Before you start feeding your dog, you need to understand the activity level of your Beagle. If you are not feeding your dog accordingly, you are pushing him towards being overweight or obese. Just like humans, being overweight puts dogs at higher risk of many health- related problems like arthritis, diabetes, heart diseases, breathing problems, respiratory distress and can develop serious joints/bones complications. This can also reduce the length and quality of your dog’s life. So, the food your dog eats plays an important role in his overall health and well- being. Micronutrient Requirements for Beagles. A typical Beagle needs about 6. You should divide the amount of food into two meals a day: one in the morning and one in the evening. But on days when you give him special treats, reduce the amount of food from his main meal. Always buy high- quality dog food for Beagles because it contains easily digestible proteins, vegetables, and fruits that usually result in less waste and smaller stools. Protein. Protein is made up of amino acids, which are responsible for creating strong muscles and repairing old body tissues. It’s one of the most important part of a Beagle’s diet. Typical sporting dogs, such as Beagle, require a protein- rich diet to fuel their active lifestyle, especially if your dog is involved in hunting or tracking. Most veterinarians and experts will recommend 2. Beagle’s diet based on the activity level. However, recent research undertaken by Dr. Dan Carey at Cornell University shows that extra protein helps reduce injuries in sporting dogs like Beagles. If your dog stays in an apartment environment, then we recommend giving 2. For a working and hunting Beagle, you must include at least 4. Extra protein in their daily diet increases their blood volume, a state that is very common among human athletes in their peak performance. The main sources of protein are meat, vegetables and grains, but not all protein sources are created equal. For example, most dogs can digest proteins that come from meat more easily than proteins that come from grains. Fats. Fat is another important component of your dog’s diet. Fats play significant role in keeping your dog’s hair and skin healthy and shiny. Fats also help promote healthy digestion and keep your Beagle’s body temperature stable. Adult dogs need about 2. But most of the time you don’t need to worry about giving the proper amount of fats to your dog because fat can easily and sufficiently be found in any dog food and treats as it is commonly added to increase the taste of the dog food. Vitamins and Minerals. Vitamins and minerals must be included in a dog food to help him maintain a good health. Vitamin A helps your dog in maintaining good and healthy skin as well as hair while vitamin E helps his immune system and prevents many health and behavioral problems. Vitamin B9 and iron help him with anemia. Fruits and vegetables are the main sources of vitamins and minerals. That’s why these are one of the major ingredients in almost all popular dog food brands. Carbohydrates. Traditionally, experts have included carbohydrates on the list of must- have nutrition for dogs, but these days, a large number of experts do not agree with it. Most veterinarians now suggest including none or very low carbohydrates in a dog’s diet because most common sources of carbohydrates, such as wheat and corn, are not easily digested by dogs and may cause some allergic reactions and gastric problems. That’s why there is no minimum recommended level of carbohydrates in dog food. Even excluding carbohydrates completely from a dog’s diet doesn’t deprive him of robust health. Although you can feed him higher quality grains, such as barley, brown rice, oatmeal and sweet potatoes, instead of feeding him wheat, corn and soya- based dog food. Water. It is a common misconception that your Beagle will only consume as much water as he needs since it’s very easily accessible. However, this is far from the truth. Sporting dogs such as Beagles, are very likely to develop dehydration issues which can affect their body and overall health. Typically, Beagles need 1 ounce of water for each pound of their body weight while puppies require a bit more than that. If an adult Beagle weighs around 2. Nutritional Ingredients to Avoid. As we all know, Beagles have a pretty strong appetite for food and are prone to eating whatever they can get their paws on. But there are some things that you should avoid feeding your beloved dog. If you buy dog food from the market, then read the ingredients carefully before you buy. Always go with high- quality dog food for your Beagle. Although high- quality dog food can be a little more expensive, you will save more money on vet’s bills in the long run. Always choose a dog food brand that does not include low- quality grains such as wheat, corn or soya as their top ingredients. Beagle’s digestion system does not sit well with grains because not only are these tougher to digest than any other food, they also may cause allergic reaction. Beagles need to eat real meat. Many manufacturers fulfill meat and protein requirement by adding meat by- products in their dog foods. Meat by- products are not healthy for dogs as they are mainly parts from animals that are not considered healthy for human consumption. Meat by- products are not only low in protein but also contain animal cognitive tissues and bones. Sometimes these come from animals that have died during transportation, expired supermarket meats and diseased animals, which is unhygienic too. Also avoid fillers at any cost. Fillers are ingredients with zero nutrients and zero calories. They are added to make dog food bag look bigger and to fill your dog’s stomach. As these don’t possess any nutritional value, they pass right through dog’s stomach and can cause gas problems. You must also avoid dog food products containing salt, sugar, artificial coloring and flavor as these cause allergic reactions in dogs. Common Health Problems in Beagles. Beagles are generally a healthy breed but there are some problems that you need to be informed about. The most common health problems in Beagles are epilepsy, allergies, cherry eyes, hypothyroidism, hip dysplasia and back problems. While some of the health problems cannot be eliminated from the breed, there are many that can be avoided by feeding him healthy and balanced diet. Hypothyroidism. Hypothyroidism is caused by a malfunction in the Beagle’s thyroid gland where it is no longer capable of producing sufficient hormones to sustain the dog’s clinical health. The symptoms are rapid weight gain, dull coat, hair loss, extreme intolerance for cold weather and chronic skin disorders. If you notice rapid weight gain in your Beagle without changing diet or exercise, then your dog might have Hypothyroidism. This condition can be treated with daily thyroid hormone supplement and by avoiding low quality carbohydrate sources such as wheat and corn. Allergies. Just like humans, Beagles can also have allergic reactions for a number of different reasons. In some dogs, it can be a seasonal issue while in others it can be caused by diet. The common symptoms are constant scratching, long- term ear infections, loss of fur and dull coat. This can be treated by antihistamines and changes in high- quality, low- carbohydrate diet. Anemia. A decrease in red blood cells count in blood stream is commonly called Anemia. Red blood cells in blood are responsible for carrying oxygen to cells and tissues of the body. If your dog is anemic then his body parts will not be able to get sufficient oxygen that they need, resulting in weakness, depression, loss of appetite and any other serious problems. Your Beagle should get enough iron in his diet to avoid anemia. Fish, beef and animal liver are good sources of iron in dog’s diet. In the case of severe anemia, you should consult with your vet immediately. The Ultimate Cutting Diet - Devised By Pro Natural Bodybuilder Layne Norton. Pre- Contest Dieting: Obviously the most pertinent issue regarding pre- contest preparation is the diet aspect of preparation. It is not enough to just clean up what you eat, it must be far more drastic than that. When you see the winner of a bodybuilding competition onstage, rest assured they tracked their calories, carbs, proteins, fats, and never missed meals. If you want to do well in a bodybuilding competition, you should expect to do nothing less. Before I begin talking about a proper pre- contest diet, we need to examine exactly how long a person should diet for a contest. The first thing that should be done is an “assessment” of your body. Look yourself over and be honest about your faults, strengths, and about how long you think it will take for you to get into stage shape. Importance Of Slow Dieting. Keep in mind that if you think you have around 2. Aim to diet as slowly as possible. The severity of your calorie deficit will, to a large extent, determine how much muscle you retain/lose. Short periods of high severity dieting (more than 1. As a general rule of thumb, losing 1 lb of bodyweight per week will allow one to retain most of their muscle mass. One can probably lose up to 1. Dieting Too Fast? If one tries to push their body to lose more than 2 lbs per week for any length of time, then they will begin to experience quite a bit of muscle loss. It is for this reason that I usually try to give myself enough time so that I only need to lose 1- 1. If one is naturally ectomorphic (has an easy time losing weight) however, they may want to diet for a shorter period of time, and I would recommend a time period of 1. If one is naturally endomorphic (has a hard time losing weight), then they may want to lengthen their dieting time to 1. If this is the first time that you have ever done a contest then you would want to also give yourself an extra week as you will probably experience a hitch at some point along the way. Diet Information. The diet that one follows for their contest will be the single most important determining factor of how well they will place in the competition. A person can have all the mass in the world but if they do not come in razor sharp on contest day, then the mass will mean little. Judges almost always go for conditioning over size. To design a proper diet one should give themselves adequate time to lose the necessary body fat to achieve that aforementioned shredded look. Being said, what kind of diet is optimal for a person to follow? Well The Diet Should Have Three Main Goals: Spare as much muscle mass as possible. Lose as much fat as possible. Not cause the person to lose intensity in the weight room. Unfortunately, these goals all seem to contradict each other. When the body is in a starved (calorie deficit) state, muscle loss can occur although a calorie deficit is required to lose fat. This calorie deficit will also cause one to feel less energetic. To get around the negatives, there are small adjustments and little tricks to aid in the accomplishment of the positives. Before discussing the diet, it is important to discuss the three macronutrients and their roles. Protein. Protein is probably the single most important macronutrient for the purposes of maintaining muscle on a diet. Dietary protein is hydrolyzed (broken down) into it’s constitutive amino acids during digestion. These amino acids are released into the bloodstream where they may then be taken up by cells (usually muscle cells). Dietary protein is also very important as amino acid availability is the single most important variable for protein synthesis to occur. This means that protein synthesis increases in a linear fashion (directly proportional to plasma amino acid concentrations) until the plasma amino concentrations are approximately twice that of normal plasma concentrations. To generalize for the less scientifically inclined, ingesting enough dietary protein is very important for someone who is looking to gain muscle, or maintain it while dieting. Dietary protein spares muscle by helping increase protein synthesis (and thus induce net muscle gain) and by acting as a muscle sparing substrate as it can be used for glucogensis (synthesis of glucose). Dietary protein however, is not as muscle sparing as are carbohydrates when used as a substrate for glucose synthesis. Protein is also a very “expensive” molecule for your body to use as energy. The body would much rather store amino acids than oxidize them as protein oxidation yields less net ATP produced per amino acid when compared to fat or carbohydrates. Therefore, it can be stated that dietary protein has a thermogenic effect on the body. Carbohydrates. Carbohydrates have probably gotten the worst reputation of the macronutrients due to the ketogenic dieting rave. Ketogenic dieting refers to reducing carbohydrate intake to practically nothing, while simultaneously raising fat and protein intake. With little glucose for the brain to utilize for energy, the body will begin producing ketones. Ketones are by- products of fat oxidation and the brain can use ketones for energy. This does indeed have a potent fat burning effect, as insulin levels will be severely reduced due to lack of carbohydrate intake. Low insulin levels correlate with high rates of fat oxidation. Indeed, the ketogenic diet may be the single best way to lose the maximum amount of body fat in the shortest amount of time. However, if you will quickly refer to our goals during a pre contest diet you will notice that maintaining muscle is number one on our list, with fat loss second. If one has not properly scheduled enough time to lose body fat and they are in need of drastic measures, then using a ketogenic diet may be their only choice in order to become contest- ready in time. Unfortunately, they will not maintain an optimum amount of muscle mass. For those who have given themselves ample time to prepare, I do not suggest using a ketogenic diet. Instead, I recommend reducing carbohydrates, but keeping them high enough to possess the muscle sparing benefits of carbohydrates while still losing body fat. Importance Of Carbs While Cutting. There are several main reasons that I recommend retaining carbohydrates. The first reason being that carbohydrates are much more muscle sparing than fats during times of stress when glucose becomes a primary source of fuel (i. The muscle sparing effects of carbohydrates occur via several different mechanisms. When the body is in a low energy state, it may try to produce energy by converting amino acids to glucose. Carbohydrates prevent this since they can be easily broken down (and converted if need be) to glucose molecules. Carbohydrates then spare dietary protein from oxidation and these proteins can be stored rather than oxidized. Carbohydrates are also very muscle sparing during exercise. When one lifts heavy weights, the primary pathway that is used to produce ATP (cellular energy currency) is the anaerobic or glycolytic pathway (as the name implies this pathway operates in the absence of oxygen). The only substrate for this pathway is glucose, which can be obtained from dietary carbohydrates or by breaking down glycogen (the cell’s stored form of glucose). If one is on a ketogenic or extreme “low carb” diet however, the body will need to utilize another source to synthesize glucose from. Since glycogen levels are low on a ketogenic diet, the body will actually convert amino acids to glucose and this glucose will be used in the anaerobic pathway to produce ATP. These amino acids will come from dietary protein, amino acids from the cellular amino acid pool, and from muscle tissue. The latter situation is where one would experience muscle loss. Dietary protein would be sacrificed for ATP production and the depleted amino acid pool would not bode well for protein synthesis rates, thus causing a net loss in muscle mass. Muscle Sparing Carbohydrates. Carbohydrates are also muscle sparing because they are a cause of insulin release. Now I know your thinking, “but Layne, you just said in your intro that low insulin levels were great for fat burning!?”Yes, you are correct. I did indeed say that low insulin levels are good for fat burning. Insulin inhibits lipolytic (fat burning) activity and must be kept low if one wishes to burn a maximal amount of fat. However, the pesky re- occurring theme of maintaining muscle prevents us from totally excluding insulin from our pre- contest diet arsenal, as insulin happens to be one of the most anabolic/anti- catabolic hormones in the body. Insulin binding to the cell membrane causes all sorts of reactions in your body that are beneficial to maintaining and gaining muscle tissue. Insulin inhibits protein breakdown and amino acid oxidation, thus promoting muscle maintenance or gain. Insulin also has an antagonist (inhibitory) affect with regards to several catabolic hormones, including cortisol. Cortisol is a hormone that is released during times of stress such as dieting, lifting, injury, etc. Cortisol produces glucose by breaking down proteins, including muscle tissue. Cortisol is the primary catabolic hormone that is released when one lifts or does any kind of activity. Insulin release inhibits the activity of cortisol by preventing its release from the pancreas, thus sparing muscle tissue from cortisol’s catabolic effects. Furthermore, it is interesting to note that long- term exposure of cells to ketones (i. This causes one to become extremely sensitive to carbohydrates when they begin ingesting them again after they finish dieting and could lead to an undesired post diet fat gain. Carbohydrates act to maintain muscle mass while dieting by maintaining cellular osmotic pressure and cell volume. Cell size is an indicator of the “state” that the body is in. When cells are of large volume, it signals that the body is in a fed state. When cell volume is low it signals that the body is in a starved state.
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