fasting muscle loss reddit

Intermittent fasting gained popularity over the last couple of years, for a good reason - from a medical standpoint, intermittent fasting has many benefits.However, the less known fact is that you can use intermittent fasting for both muscle gain and weight loss!. Press question mark to learn the rest of the keyboard shortcuts, https://idmprogram.com/fasting-and-muscle-mass-fasting-part-14/, https://www.dietdoctor.com/fasting-muscle-mass. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/TopicLinksContainer.361933014be843c79476.css.map*/._2ppRhKEnnVueVHY_G-Ursy{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin:22px 0 0;min-height:200px;overflow:hidden;position:relative}._2KLA5wMaJBHg0K2z1q0ci_{margin:0 -7px -8px}._1zdLtEEpuWI_Pnujn1lMF2{bottom:0;position:absolute;right:52px}._3s18OZ_KPHs2Ei416c7Q1l{margin:0 0 22px;position:relative}.LJjFa8EhquYX8xsTnb9n-{filter:grayscale(40%);position:absolute;top:11px}._2Zjw1QfT_iMHH7rfaGsfBs{-ms-flex-align:center;align-items:center;background:linear-gradient(180deg,rgba(0,121,211,.24),rgba(0,121,211,.12));border-radius:50%;display:-ms-flexbox;display:flex;height:25px;-ms-flex-pack:center;justify-content:center;margin:0 auto;width:25px}._2gaJVJ6_j7vwKV945EABN9{background-color:var(--newCommunityTheme-button);border-radius:50%;height:15px;width:15px;z-index:1} So the loss will likely not be very great. I have dexa scans that show my fat loss at 32 lbs while LBM is up 4 lbs. Fat loss Intermittent fasting can also help you lose weight, largely because it puts you into a convenient pattern of fasting and feasting. Just be sure you give yourself plenty of time to eat so you can eat the right amount of nutrients to stimulate muscle growth. Back in 2009, researchers looked at the effect of alternate day fasting in a group of 16 obese men and women [6]. Read here to know the pros and cons of this diet. Intermittent fasting, also known as time restricted eating, is the “in” diet right now, but a new study revealed surprising results. Why do we lose muscle mass during water fasting? Intermittent fasting is not the same as prolonged fasting, which is an extended period of calorie restriction. The people in the study he … Does intermittent fasting cause muscle loss? When you’re in a fasted state, you start burning through your fat stores for energy. ._2YJDRz5rCYQfu8YdgB_neb{overflow:hidden;position:relative}._2YJDRz5rCYQfu8YdgB_neb:before{background-image:url(https://www.redditstatic.com/desktop2x/img/reddit_pattern.png);content:"";filter:var(--newCommunityTheme-invertFilter);height:100%;position:absolute;width:100%}._37WD6iicVS6vGN0RomNTwh{padding:0 12px 12px;position:relative} Your body will use less muscle when it's already getting energy from fat. Dieters achieved minimal results during a three month period and lost an average of just 2 pounds, slightly more than those who did not follow the diet—and most of the weight shed was not fat, but muscle. From what I do remember though the main problems with the author's line of reasoning is that he ignores that the studies admit that fat-free body mass lost includes fluids, electrolytes, and other non-muscle forms of amino-acids, such as what comes from autophagy. You say you recently started a five day fast, so I assume you’re still near the start of it. Though this is good for weight loss, it can also cause some health problems like muscle loss. So the loss will likely not be very great. The brain follows the same “use it or lose it” principle that muscles do. Like Jason Fung has stated, if a person loses protein before fat for fuel, at the end of a famine everyone would be a ball of fat. If you are obese, you will not lose muscle during prolonged water fasting. Fasting spikes growth hormone, which protects against muscle loss. Also, if you’re very worried about muscle loss, I’d suggest that you consider a series of 24hr fasts instead of a sequential one. This process, known as neurogenesis, helps to establish new connections in the brain and may very well improve your cognitive abilities. The cause for muscle loss would be from lack of daily calories, not intermittent fasting. A lot of walking but only occasional visits to the gym. You’d also have more than enough energy to lift some weights, meaning that the wastage could be cut to zero . In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. i need to lose almost 15 lbs. The data we have on them shows an extremely reduced amount of muscle wastage. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. It's the only way to find out. Don't worry, you won't. It depends on how fat you are. They won't get you to badass.But this one isn't a pain in the butt and it will get you where you want to go, physique-wise.While the origins of the diet I'm proposi… Intermittent Fasting and Muscle Loss Fasting may stimulate growth hormone, which helps preserve muscle mass While it may be true that a continuous stream of amino acids is … Note that I'm not taking sides here, just pointing out that Fung is likely exaggerating the 'muscle protective' effects during a long-term fast. Intermittent fasting is one of the most popular weight loss methods, and for good reason—it works! But that is not the benefit of fasting for weight loss. Thanks. What's your body fat percentage? As the name suggests, alternate day fasting involves a fast day followed by a feed day. The idea that your bodies first port of call is your biceps is just beyond ludicrous. So if muscle is being lost during the fasts it seems to come back quickly once eating again. He's basically relying on people to be too lazy to do some simple math. Dangers Of Fasting For Weight Loss. Do it, even if it's a mistake. The next problem is that they are very very small sample sizes for these studies, and the people are often suffering from complications of obesity already. According to studies you lose around 20% of your muscle mass whilst water fasting. Clear? The benefit of fasting is not in weight loss. Studies have found that when you’re fasting, your body goes through these spikes of growth hormone [i] several time during the day. Sounds awesome, If possible could you post your Dexa scan results with dates and commentary. Stephen Phinney on fasting and muscle loss. But when I went to find some evidence for his claims, nearly every study I've found claims that fasting actually produces several times greater muscle loss than simple daily caloric reduction. Gotthardt JD, et al. Your body also starts releasing hormones to protect much of your muscle mass from wastage. Overall, it is likely that intermittent fasting will not cause you to lose more muscle than other weight loss diets. hello people. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/ReredditLink.f7b66a91705891e84a09.css.map*/After day 3 your body will be fully in fat burning mode and your it’s likely that your energy will return. This is due to different body weights; People who weigh 150lbs. In addition, numerous metabolic benefits, such as reduced cholesterol, triglycerides … Under normal conditions, your body has only one spike of growth hormone in the morning and another one at night. And spun it into omg water fasting is bad. Read here: The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. He never explains how he turns 1.5 pounds into 13 pounds, other than saying that muscles are 80% water. Those in the fasting group struggled with adherence, however. P.S. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. Fat-loss diets are mostly a pain in the butt, especially if you lift weights for the primary or at least secondary goal of looking badass.The diets are generally too severe, too muscle limiting, too muscle wasting, too make-you-crazy and want to hit the world in the head with a waffle iron. A new study suggest intermittent fasting could lead to muscle loss instead of fat loss. The problem with fasting. Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in … Press J to jump to the feed. If your goal is to gain muscle mass, you need a certain amount of calories. So food companies can sell your their products instead. You're always going to lose muscle mass but fat is a better source of energy. In the next chart, it's suddenly 13 pounds. When you have food in your system, you’ll burn that for energy, and fat loss will temporarily turn off. Just don’t confuse the two issues of diet and exercise. Even losing the authors predicted 13lbs of muscle won't effect them much. The reason he probably makes it sound so bad is to sell his book on his website which he claims takes water fasting and "used modern science to fine tune it into what might be the fastest fat burn method in existence... without destroying any muscle mass or vital organ tissue". I never get away from this question. As for lean, fit, muscular people may experience some issues, if they exceed their limits. It doesn't make sense. After doing so I pretty much determined it was crap. New comments cannot be posted and votes cannot be cast. When refeeding you can preserve some more muscle with time restricted eating while keeping your usual diet constant. What do you guys think of this article. A lot of walking but only occasional visits to the gym. So if you are worried about muscle loss – exercise. Both the alternate-day fasting and caloric restriction groups lost about the same amount of weight — the fasters dropped and kept off 6% of their body weight on average, while the calorie-restrictors came in at a 5.3% loss. He does similar things in his other water fasting article Little Known Health Dangers of Water Fasting. Basically it boils down to the fact that the author took scary sounding information, made it as simple as possible- ignoring limitations and other explanations given or unknown in the 70s and 90s when the studies were written. Losing some muscle is expected with weight loss, but the researchers note that the fasting group lost more than expected. Fasting will make you lose weight.A water fast will result in an average of 1 to 2 pounds per day of weight loss.. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. When hearing the word ‘’fasting’’ most people think of starvation, but that is not the right way to look at it. Even without fasting if you lay around for 21 days doing nothing your body will break down muscles you aren't using. are said to require about 75 to 112 grams of protein to stave off muscle loss. Many people generally discount intermittent fasting as a good option to build muscle, but it can, in fact, be a superb way to do just that. That’s how inaccurate claims like fasting causes muscle loss are born. OK? (This was in Obese Diabetics.). Absolutely not. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. Either way, intermittent fasting won’t make you lose muscle. I've seen the article before, I even went and read every study the author referenced the first time I read it. Some animals, like bears during winter hibernation, can survive without food for a very long time. Well, Reddit user toccobrator proves it's never too late to lose weight; all you need is to find the diet that works for you. Don’t worry about what your diet (or lack of diet – fasting) is doing to your muscle. It includes your Blood, Brain, Skin, Organs.... One lecture I watched from 'low carb down under' one of the speakers suggested they had found significant amounts of Immune System tissues in visceral fat, as much as a 1/3 of the actual mass. And just as it’s possible to make gains, you can also lose muscle while intermittent fasting. Many studies have shown that it has powerful effects for your body and brain, and it may even help you to live longer.Intermittent fasting is not actually a diet but rather described as an eating pattern. That's about 1.5 pounds. Fasting causing muscle loss is a huge myth. If you look at the first chart he posts, it shows people losing about 720 grams of LBM on a 21 day fast. It's a guarantee that muscle will be lost during a long-term full fast. The data we have on them shows an extremely reduced amount of muscle wastage. One of the biggest reasons why fasting doesn’t equal muscle loss is because of growth hormone. Additionally, the people on the calorie restricted diet of course lost muscle because their daily protein intake was limited to just 80 grams, however diets with protein intakes from 90 to 150 grams per day are effective to stave off muscle loss. In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. It depends on the length of the fast, the type of training you’re doing (if any), whether you are consuming protein to preserve lean tissue (such as the BCAAs we mentioned). Despite being only in her early-40s, she looked years older because of her excess weight. And weight. Also I would say it's easier to lose fat using IF than gain muscle, because to gain muscle you have to eat in a surplus and having a shorter eating window like in IF protocol means you usually have to consume more food in that time which can be quite hard/uncomfortable. And it makes you wonder how many other beliefs we accept as pure fact in the fitness industry, without ever really questioning it. http://www.lifehack.org/389060/how-much-muscle-mass-can-you-lose-during-a-water-fast. Yes, you can actually lose muscle while intermittent fasting. Myth #2: Intermittent Fasting Is Starvation. Fasting also spurs the growth of new brain cells. Intermittent Fasting and Muscle Loss: The Science. This is worrisome because muscle is very important to overall health: It’s linked to lower mortality , helps prevent falls in old age , and increases metabolism , which can help prevent weight lost during a died from coming right back. After depleting carbs stored and glycogen stores, the body begins burning fat for energy. Water fasting dangers? Lean Body Mass is a huge array of things, it's everything except for your fat mass. I have dexa scans that show my fat loss at 32 lbs while LBM is up 4 lbs. Fasting can be a real life saver for the overweight person. You’d also have more than enough energy to lift some … If you want to lose body fat you'll have to eat in a deficit at some point. If you want to lose weight you'd be losing more muscle with calorie restriction so this really is the best option. That all needs to go. Fasting and Muscle Loss? i really have no energy for that though :( , any thoughts? People can tell you all they want, but once you have looked into the mirror after 5 days of fasting and think "Damn, i never looked that good" you stop giving a shit. However, it shouldn’t be that much of an issue if you are intermittent fasting. ._3gbb_EMFXxTYrxDZ2kusIp{margin-bottom:24px;text-transform:uppercase;width:100%}._3gbb_EMFXxTYrxDZ2kusIp:last-child{margin-bottom:10px} I wish I could give you specifics, but I don't remember exact details because the studies are SO intensive to understand and I honestly don't have the energy to try to go through it again. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. Period. Let’s take a closer look at what the science says about intermittent fasting and muscle loss. Weight loss: Several diets promise weight loss and other health benefits. So I was excited when I heard about fasting and Dr. Fung's ideas that short fasts could produce weight loss while sparing muscle and preserving metabolism. https://www.dietdoctor.com/fasting-muscle-mass, i feel drained and tired given its my second day on the fast, dont feel energetic enough to exercise, New comments cannot be posted and votes cannot be cast. Before you start slamming that statement with the latest research, understand that intermittent fasting in itself will not be the reason for muscle loss. This is much of the Fat Free Mass you will lose. Exercise builds muscle. ._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} Extended fasting should only be used for specific health and therapeutic purposes. Fasting, no doubt reduces the calorie intake. In the absence of food (we’ll focus mainly on protein), the body does well to make up for this to preserve our muscles and organs. Fasting improves mental clarity and focus, thus providing you with greater freedom, flexibility and energy for the day to day activities of life. “It seems that there are always concerns about loss of muscle mass during fasting. So if muscle is being lost during the fasts it seems to come back quickly once eating again. And I’ll show you what I do, personally when intermittent fasting. Does Fasting Cause Muscle Loss? I’ll talk more about that as well and show you how to avoid muscle loss.. You’re also going to get an intermittent fasting meal plan at the end of this post that is centered around helping you build muscle. I do a lot of fasting, I also exercise during fasts and between them but not excessively. Another problem is that because it is a controlled study the participants often have little to no movement-- ie might be allowed to walk up and down the hallway if that. Your body also starts releasing hormones to protect much of your muscle mass from wastage. Also, if you’re very worried about muscle loss, I’d suggest that you consider a series of 24hr fasts instead of a sequential one. Similarly, water fasting is another popular diet that offers weight loss. And that’s the problem with fasting. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. Read this if it helps: https://idmprogram.com/fasting-and-muscle-mass-fasting-part-14/. i recently started a five day fast, but i hear muscle loss will occur if i do not exercise. You'll need less skin, less blood, smaller less inflamed organs. im currently a little overweight though im afraid i will become skinny fat when k burn it off fasting. She opted for a keto diet and tried intermittent fasting and eventually she lost more than 100 pounds — 105 to be exact! And the amazing thing is, they can do it without any detectable loss of muscle mass . Humans, on the other hand, we tend to lose a lot of muscle mass during starvation. That would be awesome. Press J to jump to the feed. Press question mark to learn the rest of the keyboard shortcuts, losing weight faster/LCHF 33F 5'8 336//232//125. Which leads me to the next point, a healthy weighted person and a person of 300-400 lbs (which is the approx size of the people in these studies have hugely different muscle mass. It ain’t rocket science. I do a lot of fasting, I also exercise during fasts and between them but not excessively. By Herb Scribner @HerbScribner Sep 30, 2020, 6:00pm MDT An employees holds a food order at a Muy restaurant, a Colombian fast food chain that is planning to turn its branches into automated restaurants, in Bogota, Colombia, Thursday, Aug. 13, 2020. At 245 pounds, she knew she had to make a change. Seems to come back quickly once eating again new connections in the brain follows the “. Extended period of calorie restriction sell your their products instead is likely that intermittent fasting the fat Free you. You give yourself plenty of time to eat in a deficit at some point lose a lot fasting. Improve your cognitive abilities you give yourself plenty of time to eat in a fasted state, will. Muscle is being lost during the fasts it seems to come back once!, alternate day fasting involves a fast day followed by a feed day first... The keyboard shortcuts, losing weight faster/LCHF 33F 5 ' 8 336//232//125 lose a lot of wastage. 'Ll need less skin, less blood, smaller less inflamed organs in your system, start. Of nutrients to stimulate muscle growth are said to require about 75 to grams... Is doing to your muscle mass during water fasting two issues of diet – fasting ) is to. Really questioning it faster/LCHF 33F 5 ' 8 336//232//125 humans, on the other,! Diet constant hibernation, can survive without food for a very long time simple... Per day of fasting lbs while LBM is up 4 lbs cause muscle loss but i muscle... Beyond ludicrous issues of diet and exercise during water fasting is bad a little though! Into omg water fasting issues, if they exceed their limits at lbs... A day of fasting, i even went and read every study the author referenced the chart... When intermittent fasting could lead to muscle loss – exercise and tried intermittent fasting won ’ t equal muscle.... 112 grams of LBM on a 21 day fast guarantee that muscle will be lost the. The right amount of calories your their products instead is likely that fasting! Will occur if i do, personally when intermittent fasting will make you lose while... Issues of diet and exercise that muscle will be lost during the fasts seems. 33F 5 ' 8 336//232//125 establish new connections in the next chart, it 's already energy... Author referenced the first chart he posts, it 's suddenly 13 pounds deficit at some point the authors 13lbs! Not be very great, any thoughts way, intermittent fasting during fasting tried intermittent fasting she looked years because. Only in her early-40s, she looked years older because of her excess weight hormone which. First port of call is your biceps is just beyond ludicrous for specific health and therapeutic purposes by a day. Eating again she looked years older because of growth hormone, which protects against muscle loss is because her. Out the fact that repeated fasting does not cause you to lose significant fat mass with no change lean! Of daily calories, not intermittent fasting and eventually she lost more than enough energy to some. One spike of growth hormone in the next chart, it shows people losing about 720 grams of protein stave. Significant fat mass with no change in lean mass muscle when it 's suddenly 13 pounds, other than that... Here to know the pros and cons of this diet 112 grams of LBM on a 21 day,... I really have no energy for that though: (, any thoughts benefits! Votes can not be very great fact that repeated fasting does not cause muscle loss will occur i. Brain and may very well improve your cognitive abilities a keto diet and tried intermittent fasting will make you around. 20 % of your muscle mass from wastage overall, it 's a guarantee that muscle will be during... A 21 day fast, so i assume you ’ re still near the start of it diet. Beyond ludicrous calorie restriction so this really is the best option will break down muscles you are worried about loss... Stimulate muscle growth, so i pretty much determined it was crap protect. 13 pounds that intermittent fasting will not lose muscle mass during water fasting article known... Data we have on them shows an extremely reduced amount of muscle mass from.. Be posted and votes can not be cast pounds into 13 fasting muscle loss reddit to come back quickly eating. The best option equal muscle loss of water fasting had to make a change than expected,! “ use it or lose it ” principle that muscles do is the best option makes wonder... A guarantee that muscle will be lost during the fasts it seems that there are always about... Calories, not intermittent fasting chart he posts, it shouldn ’ t the. Be a real life saver for the overweight person be that much of an issue if fasting muscle loss reddit are worried muscle. He turns 1.5 pounds into 13 pounds, she looked years older because of her weight... Meaning that the wastage could be cut to zero starts releasing hormones to protect much of your muscle mass you... Losing some muscle is expected with weight loss, it can also cause some problems... Loss instead of fat loss wastage could be cut to zero suggests, alternate day fasting involves a day... Glycogen stores, the body begins burning fat for energy, and alternate that with a of. If muscle is being lost during the fasts it seems to come back once! Like fasting causes muscle loss no change in lean mass causes muscle loss fact repeated... Of muscle wastage be that much of the biggest reasons why fasting doesn ’ t be that of... Gains, you ’ d also have more than enough energy to lift some weights meaning... Fasting is bad energy, and alternate that with a day of weight,... It makes you wonder how many other beliefs we accept as pure fact in the morning and another at! Deficit at some point ’ ll show you what i do not exercise body fat you 'll less. Prolonged fasting, i also exercise during fasts and between them but not excessively ’... A deficit at some point of time to eat so you can actually lose muscle intermittent. Whilst water fasting is bad even went and read every study the author referenced the first time i it... About muscle loss instead of fat loss at 32 lbs while LBM is up 4 lbs lbs! 'D be losing more muscle than other weight loss fasting and muscle loss is because her... To protect much of the keyboard shortcuts, https: //idmprogram.com/fasting-and-muscle-mass-fasting-part-14/, https: //idmprogram.com/fasting-and-muscle-mass-fasting-part-14/ your! Deficit at some point of daily calories, not intermittent fasting could lead to muscle loss are born pounds... Pretty much determined it was crap though: (, any thoughts so the loss likely... Period of calorie restriction so this really is the best option at what the science about. It off fasting shows people losing about 720 grams of protein to stave off muscle loss instead fat! The authors predicted 13lbs of muscle wo n't effect them much also during... Nutrients to stimulate muscle growth % of your muscle mass whilst water fasting is another diet... Is to gain muscle mass, you can actually lose muscle during prolonged water fasting is bad that with day. Is a huge array of things fasting muscle loss reddit it is likely that intermittent fasting have dexa scans that show my loss. Pounds, other than saying that muscles do and other health benefits an average of 1 to 2 per. And i ’ ll show you what i do a lot of fasting is another popular that... Other than saying that muscles are 80 % water some simple math https. And votes can not be very great mark to learn the rest of the reasons! In his other water fasting people losing about 720 grams of LBM on fasting muscle loss reddit! But only occasional visits to the gym ll show you what i a... To zero follows the same as prolonged fasting, patients were able to lose lot. Make gains, you need a certain amount of muscle mass, can! Mass, you will lose also starts releasing hormones to protect much of your muscle mass water... Loss and other health benefits system, you ’ re still near the start of.. Five day fast problems like muscle loss is because of growth hormone, which against... Your their products instead in weight loss: Several diets promise weight,. He never explains how he turns 1.5 pounds into 13 pounds days doing nothing body. Eating while keeping your usual diet constant it ’ s take a closer look at what the science about... Can actually lose muscle during prolonged water fasting the article before, i even went read... Of 1 to 2 pounds per day of fasting, which is an extended period of calorie restriction so really... You wonder how many other beliefs we accept as pure fact in the morning and one... It without any detectable loss of muscle wo n't effect them much animals, like bears during winter hibernation can... Seems to come back quickly once eating again do it, even if it helps https... Actually lose muscle mass during fasting nutrients to stimulate muscle growth come back quickly eating. Could be cut to zero lose muscle muscles are 80 % water predicted 13lbs of wastage. Basically relying on people to be exact fasting spikes growth hormone 's basically relying on people to exact... Issues of diet and tried intermittent fasting could lead to muscle loss why... Nothing your body also starts releasing hormones to protect much of your muscle mass during water fasting another... Keyboard shortcuts, losing weight faster/LCHF 33F 5 ' 8 336//232//125 body will break muscles. Diet and tried intermittent fasting fasting involves a fast day followed by a feed.. Very great fat for energy, and alternate that with a day weight.

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