Which miracle morning drink are you opting for? A study found that people who consumed apple in any form had lower BMI and were 30% less likely to be obese than those who didn’t consume apples at all (22). For weight loss, passion fruit is best consumed whole. Consume a fistful of blueberries with breakfast in the morning. Go ahead and purchase at least three fruits mentioned in the list. ALSO READ: Quarantine Curation: 10 no-jhanjhat meals to cure your lockdown blues However, we recommend you talk to your doctor to know if you can have oranges at all. Some fruits that I included in my breakfast are – Oranges, Kiwi fruit, Grapefruit, Grapes, Tangerines. Weight Loss Associated With Consumption of Apples: A Review. It is low in calories but also has impressive amounts of protein and fiber, both of which help to fill you up. Feeling Overwhelmed? Kiwi fruit also helps reduce the size of fat cells (45). Blueberries are rich in anthocyanins, an antioxidant that imparts the dark blue-violet color to them (25).Researchers found blueberry anthocyanins to be the key players in reducing obesity risk, bad cholesterol, and improving insulin sensitivity in humans and lab animals (26). Obesity: the preventive role of the pomegranate (Punica granatum), Nutrition, US National Library of Medicine, National Institutes of Health. And, eating fruits can be a fabulous way to lose weight. That's it. Collecting Your Free TraceTogether Token... https://www.womensweekly.com.sg/gallery/beauty-and-health/10-fruits-eat-morning-better-weight-loss/, 10 Fruits To Eat In The Morning For Better Weight Loss. They help reduce hunger, BMI, waist circumference, cholesterol, and the risk of heart disease (4), (5), (6). Copyright © SPH Magazines Pte Ltd. Co. Reg. The dietary fiber in blueberries may also reduce hunger. Have some blueberries the morning after a strenuous exercise session and it will help ease muscle soreness. Oranges and blood oranges, along with a low-calorie diet, may help reduce weight. One of the best ways to get lean and start your day on the right foot is to eat a healthy breakfast for weight loss. Lemons are loaded with vitamin C, a potent antioxidant (15). It will come as no surprise that, when you’re after weight loss, researchers have found that eating more non-starchy vegetables (like cucumber, mushrooms, or salad leaves) will give you an edge. Consumption of apples is associated with a better diet quality and reduced risk of obesity in children: National Health and Nutrition Examination Survey (NHANES) 2003-2010, Nutrition Journal, US National Library of Medicine, National Institutes of Health. Another study by researchers at the University of Liverpool confirmed that consuming prunes for 12 weeks helped shed 2 kilograms of body weight and reduce 2.5 cm of waist circumference (57). Tips & tricks to stay sane + win invites to our events! No grains, no cooked food, certainly no processed food. Add the fruit to smoothies or salads. A study confirmed that people who consumed half a grapefruit before a meal showed greater weight loss compared to those who took placebo. berry-based juice blend on the blood antioxidant defence capacity and lipid profile in junior hurdlers. Consuming 4 servings of fruits on a regular basis could help you achieve weight loss. Kiwifruit effect on adipose tissue cell size and cholesteryl ester transfer protein gene expression in high-fat diet fed Golden Syrian hamsters, Avicenna Journal of Phytomedicine, US National Library of Medicine, National Institutes of Health. Pop a couple of cherries and keep the mid-morning slump away as they boost brain activity and concentration. Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. Helichrysum and Grapefruit Extracts Boost Weight Loss in Overweight Rats Reducing Inflammation, Journal of Medicinal Dood, US National Library of Medicine, National Institutes of Health. Include it as a juice or make a simple salad with some of the fruits in the list above. We avoid using tertiary references. The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome, Journal of Medicinal Food, US National Library of Medicine, National Institutes of Health. Yes, cucumbers are good for weight loss. Here are Fruit healthy breakfast foods that can help you lose weight. Consume at least one kiwi fruit per week (ensure you take it with the skin intact). It is rich in vitamin C and dietary fiber (7). Besides having a smart exercise plan, there are also a lot of other factors that will help you in your weight loss journey — especially when it comes to your diet. Oranges are a special fruit, and you should take advantage of their energy providing properties first thing in the morning. However, their benefits are obvious: they are nutritious and can keep you full for a long time. Whether it is for breakfast, lunch or dinner, or anytime in between your meals, you can enjoy these delicious fruits anywhere. Strawberry as a functional food: an evidence-based review, Critical Reviews in Food Science and Nutrition, US National Library of Medicine, National Institutes of Health. This means it releases sugar slowly into your bloodstream, helping keep cravings a bay. There’s no doubt eating breakfast will help you lose more weight. In this article, we have listed 15 fruits that can help you lose weight. Toss in a handful of goji berries in oatmeal, acai bowl, smoothies, and salads. Instead of these fruits mentioned, many dietitians we spoke to recommended low-sugar berries such as raspberries and blueberries and fiber-rich apples. Copyright © 2011 - 2020 Incnut Digital. Lycium barbarum Reduces Abdominal Fat and Improves Lipid Profile and Antioxidant Status in Patients with Metabolic Syndrome, Oxidative Medicine and Cellular Longevity, US National Library of Medicine, National Institutes of Health. If you find plain grapefruit too sour, combine with other fruits like strawberries, melon and banana. Consumption of polyphenol-rich peach and plum juice prevents risk factors for obesity-related metabolic disorders and cardiovascular disease in Zucker rats, The Journal of Nutritional Biochemistry, US National Library of Medicine, National Institutes of Health. Make some blueberry pancakes or toss it into some Greek yoghurt for a quick brekkie. If you are prone to migraines, cherries might be a good fruit to reach for in the mornings. Fruit has a reputation for being a healthy choice in any balanced diet and for good reason. Raspberries are a rich source of Vitamin C and the fruit with one of the highest water content. The banana native starch helps lower insulin levels in people with type 2 diabetes (42). Consumption of a whole apple or apple juice showed promising weight loss results (21). Journal of Ayurveda and Integrative Medicine, US National Library of Medicine, National Institutes of Health. ISSA Certified Specialist in Fitness & Nutrition, Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. How Blueberries Might Help Improve Memory. Among all, there are 9 dried fruits that work best. These are high in fiber and healthy carbs that can also promote satiety. Consume half a cup of pomegranate every alternate day. Drizzle some strawberry sauce on top of French toast and or mix it up as a smoothie bowl. Journal of the American College of Nutrition, US National Library of Medicine, National Institutes of Health. Using vegetables to help lose weight is a smart idea – they are low in kilojoules/calories, contain vitamins and minerals, and fill you up with their fibre and water. You may consume one medium-sized orange if you have diabetes. In studies on lab animals and humans, goji berries could lower lipids and blood sugar levels and protect the heart (52). The natural sugars in fruit can be used to quell a sweet tooth, says registered dietician Bonnie Taub-Dix, RDN, creator of BetterThanDieting , and author of Read It Before You Eat It . The Top 10 Foods To Eat If You Want Healthy And Clear Skin…, Omega-3: 9 Health Benefits Of This Fatty Acid…, Toilet Paper And Other Household Items That Double Up As Wor…. Trying to lose weight? Why You Should Eat More Grapefruit If You Want To Lose Weight. Resistant starch and energy balance: impact on weight loss and maintenance, Critical Reviews in Food Science and Nutrition, US National Library of Medicine, National Institutes of Health. Maximizing the health effects of strawberry anthocyanins: understanding the influence of the consumption timing variable, Food & Function, US National Library of Medicine, National Institutes of Health. Consume them whole if you do not have IBD/IBS. Strain the water and consume it in the morning. Fruits are nutritious and healthy. Strawberries are full of anti-ageing properties, which are key in keeping your hair and nails in tip-top shape. The morning fruit cleanse diet is a cleansing diet plan that you can expect to cleanse your system clean while allowing you to eat fruit in the morning. Grapefruit is a great option for a mid-morning snack because it's low in calories (just 39kcals per half a fruit) and has a low glycemic index (GI). What is the best fruit to eat for weight loss? Research studies confirm that consuming half to one avocado a day increases satiety, reduces bad cholesterol, helps maintain weight, and improves cardiovascular health (29), (30), (28), (31). Try adding raw banana to your diet to get the maximum resistant starch (43). Consume one whole fruit or juice it. According to a review by Dr. Janine A Higgins of the University of Colorado Denver, the resistant starch has many attributes, which could promote weight loss and/or maintenance including reduced insulin levels after meals, increased release of gut satiety peptides, increased fat oxidation, lower fat storage, and preservation of lean body mass (41). Consume cucumber with the skin to get maximum fiber for improved satiety. Strawberries are rich in anthocyanins, which are antioxidants that help reduce toxins and inflammation (47).Theanthocyanins in strawberries help improve glucose uptake, increase insulin sensitivity, improve blood lipid profile, and lower blood sugar levels (48), (49). Not only do apples boost immunity, but is full of natural detoxifying agents. Lemons, raw, without peel, US National Library of Medicine, National Institutes of Health. It also could improve their serum lipid profiles (39). Fruits contain a host of vitamins and minerals, and the U.S. Department of Agriculture recommends adults eat between 1 1/2 and 2 cups of fruit … American scientists found that goji berries might help reduce waist circumference by boosting metabolism (53). 13 Decadent Apple Dessert Recipes For Any Occasion. I also ate an apple, pear or guava, if I … Scientists have found that lemon peel extract reduces body weight and fat accumulation in mice by increasing fat oxidation (16). To weight loss. How Christina Aguilera Lost 40 Pounds. Physiological and molecular study on the anti-obesity effects of pineapple (Ananas comosus) juice in male Wistar rat, Food Science and Biotechnology, US National Library of Medicine, National Institutes of Health. These Early Breast Cancer Detection Tools Can Save Your Life, How This Customised Herbal Treatment Helped To Treat My Oily Scalp, [CLOSED] Lancôme Advanced Génifique Strength Series #3, Make Money From Sharing Social Media Reviews? Grapefruit is a tangy, juicy fruit that is known to aid weight loss. You may also juice it (but make sure not to strain it unless you are on a low-fiber diet). Top 9 Best Dried Fruits for Weight Loss. Blueberries are no exception when it comes to healthy berries. Kiwi contains an enzyme known as actinidain, which helps in digestion of proteins in the body. They are known to help fight urinary tract infections, which are a common problem in women. 3 Wellness Experts Reveal Their Best Self-Care Tips, How to Let Go of the Need to Be Perfect And Embrace Imperfection. Overwhelmingly, research finds that people who eat fruit tend to be slimmer than those who don't. How to Eat Fruit for Breakfast & Lunch to Lose Weight. Spread some avocado slices and sprinkle chia seeds on toast for a healthy breakfast. You may also juice it. Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in beta-Oxidation in Mouse White Adipose Tissue, Journal of Clinical Biochemistry and Nutrition, US National Library of Medicine, National Institutes of Health. This 12-week study found those who ate their biggest meal for breakfast lost more weight and belly fat than those who ate a large dinner.. If you’re trying to shed some kilos, here are some fruits to eat in the morning that will actually help and encourage your body to lose weight faster. Weight Loss Associated With Consumption of Apples: A Review, Journal of the American College of Nutrition, US National Library of Medicine, National Institutes of Health. Lemon detox diet reduced body fat, insulin resistance, and serum hs-CRP level without hematological changes in overweight Korean women, Nutrition Research, US National Library of Medicine, National Institutes of Health. Here's some good news if you love berries, pears, and apples: Ditching fruit isn’t necessary to lose weight. A study confirmed that people who consumed half a grapefruit before a meal showed greater weight losscompared to those who took placebo. You can consume 6-7 strawberries every alternate day in smoothies, salads, oatmeal, acai bowl, or as a snack. Blackberry and Blueberry Anthocyanin Supplementation Counteract High-Fat-Diet-Induced Obesity by Alleviating Oxidative Stress and Inflammation and Accelerating Energy Expenditure, Oxidative Medicine and Cellular Longevity, US National Library of Medicine, National Institutes of Health. The group eating a large breakfast ended up losing 2.5 times more weight and 4.6 inches than the group eating a bigger dinner. Scroll down for more information. Effects of supplementation with acai (Euterpe oleracea Mart.) A study concluded that consuming two cups of watermelon a day could increase satiety and reduce weight,BMI, and blood pressure (13). In another study, scientists found that the juice of peaches and plums could help protect against high blood sugar. Resistant starch: promise for improving human health, Advances in Nutrition, US National Library of Medicine, National Institutes of Health. Bananas as an Energy Source during Exercise: A Metabolomics Approach, PloS One, US National Library of Medicine, National Institutes of Health. You can also eat other healthy foods, practice portion control, and workout 5 hours a week. "Mangoes are another good low-calorie fruit to add to your diet when trying to lose weight since they contain fiber, vitamin C, and folate,” she says. Ripe bananas are satiating, provide energy, and are a rich source of fiber, vitamins, and potassium (40). It is also said to help in controlling blood sugar levels and sensitizing the body to insulin. Journal of the American College of Nutrition, US National Library of Medicine, National Institutes of Health. Add apple slices to a French toast or your daily oatmeal. Consume half a grapefruit with breakfast and have half of it before lunch. 7 Very Good Reasons Why All Women Should Eat More Strawberries. Lycium barbarum increases caloric expenditure and decreases waist circumference in healthy overweight men and women: pilot study. A pilot study, Biology of Sport, US National Library of Medicine, National Institutes of Health. A 11-day lemon detox diet showed a greater reduction in body weight, BMI, waist-to-hip ratio,  insulin resistance, and body fat percentage in humans (17). While it is not recommended to take bananas alone on an empty stomach due to acidity, slather on some peanut butter or toss some slices in your oatmeal and your breakfast is ready to go. Freshly pressed orange or blood orange juice (or the whole fruit) helps reduce body weight, body fat, insulin resistance, and LDL cholesterol (32), (33), (34). Fruit is always the best thing to be eating as it does contain sugars. It’s a conundrum most people face when they’re trying to eat healthy: ... all night long to avoid those morning hunger ... belly-melting secrets with these 50 Best Weight Loss Tips. In a study, lab animals on a high-fat diet showed improved lipolysis (fat breakdown) and decreased lipogenesis (fat synthesis) after consuming pineapple juice (59). After all, you don’t want to undo all the hard work you’ve put in at the gym! Grapefruit also helps improve lipid profile, blood pressure, and reduce inflammation (9), (10), (11). “Evaluation of fruit intake and its relation to body mass index of adolescents, Clinical Nutrition Research, US National Library of Medicine, National Institutes of Health. Effects of grapefruit, grapefruit juice and water preloads on energy balance, weight loss, body composition, and cardiometabolic risk in free-living obese adults, Nutrition & Metabolism, US National Library of Medicine, National Institutes of Health. Most ordinary diets underestimate the value of dried fruits for weight loss because of their high calorie input. Clinical evaluation of Moro (Citrus sinensis (L.) Osbeck) orange juice supplementation for the weight management, Natural Product Research, US National Library of Medicine, National Institutes of Health. Grapefruit. It is a rich source of monounsaturated (MUFA) and polyunsaturated fatty acids (PUFA), dietary fiber, vitamins, and minerals (28). Acai, National Center for Complementary and Integrative Health. It is one of the best sources of fibre, which is key to getting rid of belly fat. Acai berry is a highly nutritious, deep purple berry. Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults, Nutrients, US National Library of Medicine, National Institutes of Health. Blood orange juice inhibits fat accumulation in mice, International Journal of Obesity, US National Library of Medicine, National Institutes of Health. Regular tart cherry intake alters abdominal adiposity, adipose gene transcription, and inflammation in obesity-prone rats fed a high fat diet, Journal of Medicinal Food, US National Library of Medicine, National Institutes of Health. Ideally, have an orange on an empty stomach, either as juice or the raw fruit itself, about 15 minutes before breakfast. Fruits To Eat In The Morning For Weight Loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. Effects of native banana starch supplementation on body weight and insulin sensitivity in obese type 2 diabetics, International Journal of Environmental Research and Public Health, US National Library of Medicine, National Institutes of Health. They are also known to prevent vision loss and oesophageal cancer. Hass Avocado Inclusion in a Weight-Loss Diet Supported Weight Loss and Altered Gut Microbiota: A 12-Week Randomized, Parallel-Controlled Trial, Current Developments in Nutrition, US National Library of Medicine, National Institutes of Health. Widely known to be high in potassium, bananas are also low in salt, protecting you against high blood pressure and stroke. Best breakfast foods to help you shed kilos faster! In addition to these, there are other fruits you may want to avoid (as they contain more calories and/or have a high glycemic index). Effects of kiwi consumption on plasma lipids, fibrinogen and insulin resistance in the context of a normal diet, Nutrition Journal, US National Library of Medicine, National Institutes of Health. Make a cherry crumble or even a fresh sorbet to have for a cool and refreshing breakfast. Promising Health Benefits of the Strawberry: A Focus on Clinical Studies, Journal of Agricultural and Food Chemistry, US National Library of Medicine, National Institutes of Health. A cup of the cooked squash contains just 42 calories, per the USDA Nutrient Database. Drink it as a morning juice or spread some watermelon jam on your toast before heading out the door. Goji berries also help reduce the risk of cardiovascular diseases in people with metabolic syndrome (54). Consume it 1 hour before lunch. The antioxidants in apples help reduce oxidative damage, thereby reducing the risk of cardiovascular diseases (23). EAT: Salmon sandwich with veggie sticks. Add apple slices to a French toast or your daily oatmeal. According to the USDA, apples are rich in beta-carotene, water, fiber, vitamins, and minerals (20). Even though the fiber in the fruit will help to combat the rise in blood sugar you should still focus more on eating vegetables instead of fruits. No 196900476M. Black grape and beets also become the best fruit juices to lose weight. So my plan was to eat a bowl of citrus fruits in the morning on empty stomach (around 8 am) and have a snack of sweet fruits, or have a glass of juice, around 11 am. You may also make a delicious salad dressing or add orange slices to a salad. Just eat fruit, especially picks that have been deemed the best for weight loss. The luscious red ruby-like pomegranate contains anti-obesity nutrients. Here Are 8 Products To Keep Your Family Safe, 7 Reasons Why You Should Be Doing Stretching Exercises Everyday, 10 Fast And Effective Ways To Exercise and Tone Up. If you want to try the grapefruit diet, click here. "It's also low in fat and provides fiber to help you stay full for longer," she says. Consume a cup of pineapple every day to improve digestion and induce fat breakdown. These red fruits can be extremely helpful to women during menstrual cycles as it is known to decrease cramps and reduce stress. As per research, consuming one kiwi every week may help lower triglycerides, increase good cholesterol levels (HDL cholesterol), and reduce insulin resistance (44). Eating prunes can help weight loss, study shows, ScienceDaily. Acai berry juice was found to help athletes reduce exercise-induced muscle damage. The bright red-orange berries are loaded with fiber, protein, and carotenoids. The anthocyanins, tannins, polyphenols, and flavonoids (antioxidants) in pomegranate make it a perfect fruit for reducing fat (35). Soak a tablespoon of cumin seeds in water overnight. Fruit is generally low in calories and high in fiber. Paradoxical Effects of Fruit on Obesity, Nutrients, US National Library of Medicine, National Institutes of Health. Cucumbers are good for hydration, which helps flush out toxins. The tarty fruit is known to boost digestion naturally. A short-term lemon and honey juice fast also lowered serum triglyceride levels (18). Potent health effects of pomegranate, Advanced Biomedical Research, US National Library of Medicine, National Institutes of Health. Broccoli is one of the best weight loss vegetables out there. To lose 1 to 2 pounds per week, you must burn 500 to 1,000 calories more than you consume per day. Weight loss associated with a daily intake of three apples or three pears among overweight women, Nutrition, US National Library of Medicine, National Institutes of Health. Grapefruit is a tangy, juicy fruit that is known to aid weight loss. This App Lets You Do That. A comprehensive review of apples and apple components and their relationship to human health, Advances in Nutrition, US National Library of Medicine, National Institutes of Health. Eat an apple every morning and keep the pounds away. Yes, fruits are loaded with dietary fiber, vitamins, minerals, and antioxidants that help increase satiety, flush out toxins, improve digestion, lower fat, reduce blood sugar, and improve insulin sensitivity. What Is The Noom Diet And How Does It Work? Click here for additional information . One of the best fruits to combat the Singapore weather, watermelons are known for their high water content. An easy and popular citrus fix during the Chinese New Year period is oranges. Consume at least one whole apple a day. How The SlimFast Diet Works – Pros, Cons, And A Sample Meal Plan, Revealed! She has written over 200 articles on Fitness and Nutrition. StyleCraze provides content of general nature that is designed for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. This prompted her to author a review article in 2015. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. In her leisure time, Charushila loves to cook and enjoys mobile photography. Grapefruit is not pleasing on the eyes but it is one of the best fruits for fat loss. Here's How To Pick The Perfect Avocado Every Time. Blueberry anthocyanins were also found to inhibit weight gain (27). Antiobesity Effects of Anthocyanins in Preclinical and Clinical Studies, Oxidative Medicine and Cellular Longevity, US National Library of Medicine, National Institutes of Health. Most Beneficial Dried Fruits for Weight Loss Fruits are rich in dietary fiber, antioxidants, vitamins, and minerals. Breakfast foods for weight loss: Top 7 foods to eat in the morning to lose weight faster! After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. The combination of black wine and beet is very powerful to expel fat in the body. It is a weight loss superfood as it is loaded with antioxidants that help reduce cholesterol and high blood sugar (38). Regardless of the time of day, eating fruit is a sweet, delicious and weight loss friendly way to get plenty of healthy nutrients for your body. The effects of daily consumption of grapefruit on body weight, lipids, and blood pressure in healthy, overweight adults, Metabolism: Vlinical and Experimental, US National Library of Medicine, National Institutes of Health. You may add it to salads, salad dressings, and juices. For people looking for a fruit cleansing diet plan to lose weight that actually works, here is the fruit cleanse diet plan to make it happen. Orange juice allied to a reduced-calorie diet results in weight loss and ameliorates obesity-related biomarkers: A randomized controlled trial, Nutrition, US National Library of Medicine, National Institutes of Health. Low in calories and packed with nutrients, they also keep your belly full for a long time. Throw it onto fresh oatmeal or make a great smoothie with chia seeds. Out of the fruits and vegetables that give you energy in the morning, oranges are one of the best ones. The strictest of fruitarians don’t even eat vegetables or starches… literally just fruit. All rights reserved. Consume half an avocado with toast, in smoothies, with freshly made guacamole, or in salads. Hass avocado composition and potential health effects, Critical Reviews in Food Science and Nutrition, US National Library of Medicine, National Institutes of Health. Another study states that pomegranate extracts may help lower blood pressure levels (37). The nutritional and health attributes of kiwifruit: a review, European Journal of Nutrition, US National Library of Medicine, National Institutes of Health. Consume at least one cup of watermelon every day. It can be eaten alone, used as a topping or filling for desserts, or added to drinks. Oranges are not only known to have vitamin C, but they also have a low glycemic index, which regulates your blood sugar level and keeps you in top condition throughout the morning. You can have it with breakfast or before lunch. Avocados are the latest when it comes to health trends and it is no wonder as it has an abundance of Vitamins from C to E. They also have monosaturated fatty acids which are known to reduce inflammation. This is a sureshot method to lose weight because Jeera water burns fat like nobody's business. Another study confirmed that consuming apples and pears induced a greater weight loss in overweight women than women consuming oat cookies (24). Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome, Nutrition Research, US National Library of Medicine, National Institutes of Health. Regular consumption of whole fruits has a positive effect on weight loss (1), (2), (3). Papaya Diet - How Papaya Aids Weight Loss, Best VLCC Products For Weight Loss - Our Top 10 Picks, How To Lose Weight Fast At Home In 10 Days (With Expert Tips), How To Use Lipton Green Tea For Weight Loss, 10 Best Detox Teas For Weight Loss – Brands And Reviews. 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