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Women Please Post Sample Meals

Dear Ladies,

Are you happy with your progress on slow-carb?

If you are having great success on the slow-carb diet, please post a day's worth of food (preferably with amounts), along with how long you've been slow-carbing, starting weight/inches and current weight/inches.

I know it would be helpful to me (and I suspect other folks, too) to see what other ladies are doing, since this diet seems to work like magic for the guys, and a bit slower for the ladies.

Share and compare! Thanks!

  • Ruby commented Jun 18th 2011:

    I'm on Day 14 and have lost 22.6 so far - I had my TOTM this last week so I'm assuming some of the loss will be water.

    A typical day would be:

    1/2 pint ice water within 5 mins of waking

    1/4 pint lemon (or lime) water 10 mins later while cooking breakfast.

    Breakfast (7.20am): 3 eggs scrambled in 1/2 teaspoon of ghee, 100gms chopped ham, 1/4 red onion. 1/4 pint of lemon water.

    1/4 pint water while cooking/preparing lunch

    Lunch (2.00pm): 1/2 large chicken breast, 100gms of home made three bean salad, 3" piece of cucumber, 2 medium tomatoes, 3/4 pepper (red, green, yellow), 2 small boiled beetroots. 1/4 pint of lemon water.

  • Ruby commented Jun 18th 2011:

    Snack (5pm): 2" piece of cucumber

    1/4 pint of lemon water while cooking dinner.

    Dinner: Chicken curry (1 large chicken breast, 100gms pinto beans, 1/2 onion, 1/2 pint of home made chicken stock, spices) served on 5 large handfuls of spinach. 1/4 pint lemon water.

    1 hour before bed: 1/2 pint strong lemon water (usually I have juice of quarter of a lemon per half pint, a strong one would be juice of half a lemon)

    I usually drink 6-8 pints of water during the day.


The Best Answer

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2.5 Week into the diet.

Starting Weight: 163

Current Weight: 153

Goal: 130

I didn't take measurements upon starting, but I have definitely noticed significant changes in my butt and legs (where i carry most of my weight)


45 -60 mins of cardio 5/6 times a week

P90X AbRipperX 3-4 times a week

Resistance Arm Bands 3-4 times a week

Light lower body calisthenics (squats lunges) 3-4 times a week


Breakfast: (Water)

1 egg, 2-3 egg whites

2 slices of turkey bacon

1 cup spinach (or sliced peppers/onions/broccoli)

1/2 cup of black beans

1/4 avocado

Hot sauce

Black coffee

Lunch: (Water)

Salad with chicken and beans (vinegar/lemon dressing)


Homemade Vegetable and white bean soup (has peppers, onions, kale, squash stewed tomatoes)


Grilled Chicken/Fish/Steak/Pork

Steamed/Sauted Vegetables

Side of beans or lentils.


Celery and Almond butter


Almonds (or other nuts sometimes)


Casein/Almond milk/Almond butter shakes



  • MaryC commented Apr 2nd 2012:

    Are you working out? I'm not sure if my working out is slowing down my progress.

All Answers


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Hi Murfi! You have answered a few questions for me and I took your advice. It has been going well and you will see some of the changes I made in my food listing. I just wanted to share what's been going on with me since I know a lot of ladies have been wondering about the 4hb.

Last year, way before 4hb, I hired a personal trainer. I worked like a DOG 3x per week with him, and did an additional 3 days per week of solid, no-joke cardio for an hour each time. I cut my calories (because that is what almost all literature says to do) significantly. I lost weight - maybe 45lbs. Blood, sweat, tears - literally. Then, I started to gain a little weight back. Hmm. My trainer said I would have to work out more. (me, "are you ****ing kidding me?) So I did. I added 30 minutes ADDITIONAL to each day. Eating well, low-cal, working out, no drinking. Results? I was up another 5lbs. Awesome.

Enter 4hb. So it has only been 3 weeks but here is what has happened so far. I have lost about 5 lbs. I have not worked out at all. Not AT ALL. I plan to start my fitness regimen again this week but I had to rest my body - I had been going full tilt for over a year on the fitness front.

My diet


2/3 cup lentils

1cup Roasted Peppers or Broccoli

1tsp macadamia nut oil

2 eggs plus 1/2 cup egg whites

2 tbl salsa

black coffee



1 1/2 broccoli with lemon

1/2 lentils


chicken breast

1 cup spinach

lemon juice

1/4 cup lentils

1tbl olive oil


1 small chicken thigh skinless

1 cup roasted peppers

more water than any human should be able to drink

black coffee

sometimes a double espresso before lunch

yerbe matte tea

2 glasses red wine 3x per week

hot tea with cinnamon

and a cheat day that would put grown men in a coma (WITHOUT air squats, wall pushups, grapefruit juice, or the hokey pokey)

So all in all I would say I am doing well. I plan to add the fitness, cut back on the wine (tough), and maybe not make such a tremendous pig of myself on cheat day. I haven't lost 20lb in a short time or anything, but I am down and compared to what I had to do before to lose anything - I'd say that is good. Side note: I think I discovered I have a gluten sensitivity as it makes me feel like complete crap anytime I eat it.


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Female, Age 28, Height 5'3", Starting Weight 143lbs, Current Weight 132lbs, 6 weeks on program


-2-3 Organic Eggs, 2/3- 1 cup lentils, 1 cup veggies (usually spinach) 1/2 tsp macadamia nut oil (or butter, but rarely).

Lunch (one of the following combinations):

-2 turkey burger patties grilled with Montreal steak seasoning and veggies (spinach, broccoli or asparagus).

-1/4 lb ground turkey browned with 1/2 cup lentils and 1 organic egg

-2 organic eggs, 2/3 cup lentils, veggies

-2 slices homemade turkey meatloaf (recipe to come once perfected.) and veggies


-Same as Lunch

Eat Out Meals:

-Chicken and steak fajitas with grilled veggies and beans (no tortilla, no cheese, no sour cream)

-Steak no sauce with veggies (broccoli usually)

-Burger no bun with yellow mustard and veggies instead of fries

-Salad (greens, bacon bits, grilled chicken, avocado and hard boiled eggs tossed in balsamic vinegar and oil)

-Steak and eggs (no potato, no pancakes)

-Eggs and bacon (no potato, no pancakes)


-N/A: I’ve found snacks to be too destructive and not necessary. If I’m a little hungry right around bedtime, I’ll have an egg or two. If its in the middle of the day, I’ll wait until I’m really hungry and have a full meal.


-Water 100+oz (usually 120-140oz) per day

-Black coffee 2-3 cups per day

-Unsweetened Iced Tea 26oz a couple times a week


-Occasionally I will eat egg whites if I want to add protein without adding bulk to my meal.


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Although you could say I am progressing slower then most men, I am extremely happy with my progress so far. I feel like everything I have tried in the past never has seemed to work. I feel like I have one hundred times the will power to say 'no' to junk food and stick to the program. Slow carbing changes your mindset and makes you feel amazing in all aspects of your life!

I am beginning my 7th week on the slow carb diet.

Starting weight- 129 pounds

Waist- 30 inches

hips- 35

butt- 40


l thigh- 21.0

r thigh- 20.5

Current weight- 121 pounds

waist- 25.5


butt- 36

bust- 33

l thigh- 18

r thigh- 17.8

Thats 20.2 inches lost in 6 weeks. I think thats a total win if you ask me.



500 ml ice water

2 whole eggs plus 2 egg whites

1 chicken sausage


500 ml water

omelet with 2 whole eggs plus 2 egg whites with peppers, onions, salsa, mushrooms and spinach

1/2 cup edamame


1 and a half cups chicken and lentil soup (homemade)

1/2 cup edamame

1/2 red/yellow/green bell pepper


Qdoba naked pork burrito w/o rice and w/ guac lettuce extra beans


1 grilled chicken breast

salad with slow carb approved dressing and veggies


6 oz salmon and 6 stalks of asparagus


6 oz steak and 1 and a half cups steamed broccoli

at least 500 ml water with every meal. sometimes I snack on edamame and a few nuts/peanut butter/almond butter.

  • Mags commented Mar 23rd 2011:
    Sometimes i do three, sometimes i do 3 plus a mid afternoon snack, and sometimes i do four. If I do three, I allow myself extra nuts/peanut butter as a treat.
  • Agent.Luv commented Mar 21st 2011:
    Thanks for answering! Are you only doing 3 meals?
  • formerRawVegan commented May 27th 2011:

    this was very helpful. thanks! a few questions... how much exercise do you do? if you don't mind, how old are you? and also, at what point did you really start losing?

  • Mags commented Jun 10th 2011:

    I did little to no exercise. Honestly I worked out probably 5 total times during those weeks. and it was pathetic, like ab crunches and tricep dips for 5 minutes, and a sad attempt at kettlebell swings. I lost weight right away, I mean I was never really overweight, just sort of flabby. I didn't really have much to loose. It was weird, one week I lost 3 pounds, another I lost .5, another I would lose 2 and another nothing. very sporadic. But the loss just looks dramatic because I'm so small framed. When short people lose weight, it's extremely noticable. BTW, I'm 18.

  • JulieJ commented Jan 5th 2012:

    Sweetheart I think you were about perfect to start with :) I'm 48 and your start is more than my goal!!! Good job

  • Douglas Sheehan Douglas Sheehan commented May 3rd 2012:

    Maybe some beans or lentils would help, but your inches lost look great.


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Great question!

I've only been on the SCD for 2 weeks but I'm already starting to see results, not only in body measurements. My starting weight is 135lbs. I don't know what I weigh now, I'm have period now so I'll weigh myself after I'm done hemorraghing >=D

My jeans are already feeling not so snug (yippee) and my skin looks great and my chronic sinus congestion which I had mistakenly attributed to some mysterious allergy is gone. I'm also finding that I don't have those crazy energy crashes that have plaguing me recently.

Here's a rundown of my meals:

Breakfast (8am):

750ml ice water -upon waking

2 cups of cinnamon coffee

2 whole organic eggs + 2 egg whites

2 oz of protein (turkey, ham, shrimp, salmon)

1/2 cup cooked spinach

1/2 cup lentils

couple shakes of Shichimi (Japanese 7-chili powder) or squirt of srirachi

Either scrambled up or in an 'open face' omelette.

I also do a baked frittatta version:

1 dozen eggs beaten

1 carton egg whites

12 oz protein

1 box frozen spinach thawed and drained

Mix all together and dump into a greased 9x13' pyrex pan. Bake for 30-40 minutes at 350F.

Cut into 6 pieces.

Lunch (noon)

leftovers from dinner or

Veggies (salad form or leftover veggies) - as much as I want.

can of tuna or salmon or sardines

1/2 cup lentils

Snack (around 4pm) - if needed

Here's a list of what I've had so far for my snack, or what I refer to as 2nd Lunch or Foursies by my husband. He teases that I'm on a Hobbit eating schedule now :-)

raw veggies & 1/4 cup white bean hummus


celery sticks with 1-2 tbsp almond butter


1-2 hard boiled eggs


piece of breakfast frittatta


5-10 almonds


can of sardines (water packed) with cucumbers


small portion of leftover dinner if available 'souped' up with some chicken broth


3-5 pieces of pork rind


1-2 pieces of meat jerky (homemade - I make a sugar-free jerky from game meat or beef)


Hot 'cocoa' - 1/2 cup hot water & 1/2 cup lite coconut milk with heaping spoonful of cocoa powder and stevia to taste, sprinkle with cinnamon.

Dinner (8pm):

meat - size of my palm

roasted or stir-fried veggies


Stews -like chili, meat and veggie stew, curry, minestrone soup (without pasta),


Asian style wrap:

ground meat with minced veggies stir-fried and served on lettuce leaves. So good.

I always cook up 2-3x's more veggies than needed for that meal so I have some on hand the next day.

I also have 1 (4oz) glass of red wine at the end of the day.

On average I've been doing 4-5 litres of water

2-4 cups of green tea or just plain boiled water throughout the day.

Occasionally I have a diet pop. I mix it with spring water or low sodium club soda.


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I have been on the SCD for 10 weeks now and have lost 30 lbs. I am very pleased with my progress. I have lost inches too, I just don't have my measurements in front of me. I usually eat 3 meals a day but sometimes will have a cup of chicken tortilla soup (broth, chicken, peppers/veggies) between breakfast and lunch.


3 egg whites scrambled

3-4 oz. protein (meat or chicken depending on what I have leftover)

green hot sauce

spoonful of pico de gallo

few broccoli spears cut very small (you don't even know they are in there!)

approx. 1/4 c pinto or black beans


Lots of times its a Chipotle Salad-lettuce, black beans, steak or chicken (usually steak), pico, guac and a tiny bit of dressing. The side of quac usually lasts me 3 meals and I dip my fork into the dressing and sprinkle it on my salad. You really don't need much.


Chicken, steak or salmon

Veggie-steamed or roasted broccoli, cauliflower or asparagus.Sometimes roasted brussel sprouts.

a serving Pinto beans

Sorry I am not more specific on portions, I don't really keep track. If I roast veggies, I have an aerosol sprayer for my olive oil. I make my own pinto beans with a little bacon, onion and spices. For eating out we like Chipotle or some of our local BBQ places-no sauce. But they always have protein, beans and usually veggies. I hope this helps!


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I've probably lost 12-14 lbs on the SCD but am at goal weight already and trying to figure out what to do to maintain.... I now weigh what I did in the 8th grade and I'm almost 45 and have 4 20 year old kids.

I have a 35 lb kettlebell and use it 3 times a week - 75 swings

I walk 20 miles a week and yesterday I walked 12 miles on my cheat day to get a DQ blizzard!

I run 2-3 times a week and do interval training to make it 3 miles in 22 minutes.

I also do Tracy Anderson's MAT workout twice a week. so, I'm pretty active.


2 sunnyside up eggs with ham or a bean burger and lentils

2 cups coffee

2 glasses of ice water which I hate.

a few nuts as a snack

huge salad with veggies and protein source for lunch with hummus as dressing


3:00 - beef jerky or nuts

5:30 - steak, chicken and or veggies. lots of water all day

two cocktails nightly and I'm not giving this up - usually wine or vodka diet tonic.

I think this "way of life" works for me because I like protein and I needed to give up sugar.

My cheat days are pretty epic but I end them early and I always walk a lot that day, in addition to the grapefruit juice, squats, etc.

I take a multivitamin, green tea capsules, AHA, and cinnamon capsules.

  • ajgoldman commented Sep 1st 2011:

    Did you say four 20 year old kids? Quadruplets? Wow!

  • Laura R. commented Mar 11th 2013:

    I have been thinking about maintenance as well (even though I'm a long way off, I prefer to think of this as a lifestyle instead of a diet, so I'm thinking ahead) and I think I'm going to set my self a 10 lb window around my ideal weight, and then generally be slow carb compliant, but allow life to be "normal" and have cake at a birthday party, or eat out normally without substituting the carb, etc. With that, weigh daily, and when I get on the higher end of my 10 lb window, start to be more compliant again, and vice versa on the other side of 10 pounds. I just feel better when i eat slow carb, so want to stay generally that way forever, but would like to be able to eat fruit, or have a piece of toast, etc., and this maintenance idea would allow that.


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Ok, so here is what I can tell from the posts from the ones that have lost the most:

Lots of water

Beans for only 1 to 2 meals

Very limited Steak or Beef

Not too much wine

I'll try that this week and see if it helps! Thanks!


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I've been posting photos and notes about most my meals (and metrics) on my blog for my friends to see. (Hopefully Tim is right and OCD does improve dieting success?) I'm a few days behind since I went on vacation, but hope to get back on track this week. You can see the photos at skinnymetrics.com if you want, but warning there are a lot of boring repeated meals!


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oops posted this in wrong spot, sorry!


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Yeah! Finally something female-specific. I am just shy of 5'5"and I always weighed 112-114. Enter perimenopause and my weight was running 117-119 and sometimes higher. During that time I became a spinning instructor, so I hope that the increased workouts added some muscle which might account for some of the weight.

I am 51 years old and finished four weeks today. I hope my cheat day doesn't blow my results. I've lost 1.5 lbs, 3/4 " in my waist and 1/4 " in each thigh (I think). I am sleeping better, breaking out somewhat less and feel more energized.

Typical day:

1 whole egg and 2 egg white omelet with a handful of black beans and spinach

1 piece turkey or regular bacon.

Cappuccino with 2% milk, stevia and cinnamon


Salad with chicken, shrimp, tuna or meat.

Lentils or more black beans or sometimes none at all


Tea w/stevia and a spoonful of peanut butter, or nuts (about 15-20)

Sometimes another cappuccino.


Protein (chicken, fish, pork chops, steak, hamburger)

Veggies and/or salad

Red Wine (1-2 glasses)


Herb tea and some peanut butter or nuts and/or a few carrots

Last night I was starving so I ate some more chicken with salad.


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I am losing at a very steady rate & eat really good!

Breakfast: 2 hardboiled eggs & turkey bacon with hot tea (stevia & tbsp creamer).

Lunch & Dinner: Roast beef or chicken, plus side of black beans or pinto (always slowcooked), plus veggie (usually peas or brocc/califl)

Late Night: sugar free jello & 2% cottage cheese mixed together

  • Charley commented Mar 14th 2012:

    egrees, can you post some of your slow cooker recipes? i pulled mine out of the cellar lately.


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First off, gonna be 52 next week, ugh, now I gotta say I'm 49..

Anyhoo, on March 16 went to doc said my bp was fine but I could lose just 9 lb in a year if I kicked my daily cola habit with no effort (and I only allowed myself one teeny (smallest can coke produces a day- the one big can made me tired)...enuf to get my attention. Got me thinking, happen to be reading a book on blood sugar at the time and all the nasty symptoms it brings. So took myself off anything white, did that for two weeks, noticed my waist deflated a bit and I got wedding rings on I hadn't been able to wear in a year, my hands unpuffed! (at 30 I weighed 125 after two kids and hours of very physical gardening-had a 24 waist) my 29 inch waist went down to 28..then a friend told me about 4HB and SCD...

To me, if you want it to be a lifetime thing but not follow to the umpteenth tee, its essentially cleaning up your eating. Now I read every label and if I don't know every word, I then look for a better label...

Since March 16 I just feel better, lighter, even keel mood, more energy, so I know this just is the healthier eating and its not hard and I don't feel deprived and if I want to binge either I have it then and only let me have two other binge meals during week or have two binge meals on healthy day but start day with a SCD breakfast lots of water and walking.

Breakfast---since I can't stomach cooked spinach or lentils, sry! I cooked 2 omega3 eggs with one additional egg white, 2 strips of turkey bacon or canadian bacon have the salsa with beans on the side, some hummus also, my coffee with heavy cream and 1 tsp of raw sugar (dr. oz approved, add sugar to hot coffee and stir alot as takes a bit to dissolve) before adding cream. Limit myself to one coffee a day, cause I like the condiments.

I also eat very early (6am, just early waker)

Have a tablespoon of natural peanut butter, crunchy at ten am snack

Then we end up eating like oneish, have a salad with a protein, either steak or chicken, the greek rest. have hummus they sell and pita chips.

Like 4ish, more peanut butter, also drinking water hourly, like 8 oz.

Dinner very much like lunch, lots of veggies with a protein and salsa and hummus..

Take a multi vitamin, calcium with d, and flax seed oil..

Plan to add grape fruit juice, buying macadamia nut oil, ala, coq10 (as I used to)

I just am allowing myself better choice carbs, namely pita bread and corn tortillas, totally cut out cheese (my fav, but oddly don't miss it), read labels for it all and vastly different...

I even bread my chicken breasts for crunch with PANKO bread crumbs not normal chemically ladened bread crumbs...panko is found by oriental section...MUCH BETTER

Am down 5lbs, nothing drastic, down 1 3/4 now in waist and down 2 inches in hips, yea.

Butt area my nemisis...I always stood, never a problem.

In last two years went back into my hubbies office, am tied to a phone and my weight grew almost 20 lbs from sitting, the offices bad eating habits and soda habit...now I am influencing them in the reverse when I say and (my hub sees, since we're together alot) than I just look thinner and my mood and energy swings are there now...Now I'm pushing for a counter type of desk set up so I can stand...Don't know if anyone notices the sitting 10 hrs a day office people are heavy and the doctors they work for who are always walking and on their feet most times are thin..

So going from an active on the go life to an office life, and gaining 10 lbs a year from it I know i had to do something...

I just think this is a great basis for a lifetime eating plan and with a few tweaks the keotosis can be a none issue....just really eliminated chemicals and none necessary ingredients and eating better-cleaner will not cost a fortune. Higher quality, nutrient denser for your caloric values and...

*** DON'T DRINK YOUR CALORIES....that was totally me..4-5 cups of coffee, no breakfast, then cokes to keep me going thru the day, carbs at lunch and wanting a nap at 2 was my life.

I also take bio-identicle hormone replacement-progesterone.

I do not have any of the sleep, stress or anxiety I used to have. Totally think reducing refined sugar was the moodiness culprit.

I feel so much better, sleep better too, losing weight will be a bonus..


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Great question, thank you! I'm new and loving the ideas!


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Thanks for all this great info ladies :) I'm on my 3rd day & I think I'm eating WAY to much! Going to cut down on the beans & portion sizes. I post my meals on my blog (so I can stay accountable & make adjustments-for now).

I'm 41, 5'4", start weight 142-goal weight 115-120 & The Queen of Cellulite LOL. I'm also a mom of 3 & Mimi to I.

I also started the PAGG stack & will add in some exercise starting next week...fingers-crossed!

  • Drea commented Aug 28th 2013:

    Hi all,

    B: 2 eggs and 1 white scrambled in ghee with 1/2 cup black or white beans

    -coffee with cream

    L: Ground beef, 1/2 cup beans, sugar-free salsa

    -coffee with cream

    D: Lentil stew or a beef/bean chili

    If still hungry I eat a big salad with beans or cold roast chicken and carrot sticks.

    I weight train 2 times a week and walk my dog for about an hour every night. I do kettlebell swings twice a week and I do the damage control exercised on cheat day.

    Last night I weighed myself (3 days after cheat day) and I am 133 lbs, which is the weight I always settle back to......started June 1st at 136. I am 5'5" tall and 47 years old. Discouraged but trucking on....

  • Drea commented Aug 28th 2013:

    That monkey is not supposed to be there. There should be a D for Dinner there....


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My favorites:

Breakfast: 1 egg, 1/3 c egg whites, onions and spinach sautéed in ghee, about 1/3 c. lentils or black beans I was eating more, but I couldn't choke it all down. This is plenty.

Lunch- chicken thigh, lentil and veggie salad (lentils, asparagus, green beans, zucchini, parsley, mint, olive oil, vinegar), salad greens.

I've been splitting lunch into two meals.

Dinner- usually the same as lunch, but...

Tonight I made garlic cauliflower soup (1/2 c. roasted garlic, 1 head cauliflower, 1.5 T ghee, salt, pepper makes two giant bowls) and it's freaking amazing! I'm having that with more chicken thigh. I think I'll add white beans next time.

Another favorite- My version of Ahi poke salad (super high in sodium, though): Ahi tuna, 1/2 avocado, shredded carrots and celeriac, coconut aminos, tamari, and wasabi.

I prepared all of my food for the week on Saturday, it makes it a more work to go off the plan than not!

I'm down 4.5 lbs in ten days!

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