Ask the Expert: How Do You Eat a Healthy Vegetarian Diet?
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A daily 2,000-calorie diet, for example, should include 2 cups of fruit, 2 1/2 cups of vegetables, 3 cups of dairy, 6 “ounce-equivalents” of grains and 5 1/2 ounce-equivalents of protein. The fine.The simplest definition of vegetarianism is a diet free of meat, fish, and fowl flesh. But eating habits of vegetarians cover a wide spectrum.
At one end are lacto-ovo vegetarians, who avoid animal.A vegetarian diet is a diet that excludes poultry, meat, fish and any other form of animal flesh. People often adopt a vegetarian diet for a variety of reasons which could be personal, ethical, religious, or environmental.
Many variations of vegetarianism exist, each with different restrictions.A vegan diet is healthy overall, but avoiding animal protein can shortchange you on a few nutrients, like protein, calcium, omega-3 fatty acids, zinc, and vitamin B12. You need protein to power.
A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds and nuts. There is no single type of vegetarian diet. Instead, vegetarian eating patterns usually fall into the following group.A vegetarian diet can provide a wide variety of healthful, nutritious foods, but what the person eats will depend on the type of diet they are following and their personal food choices.
There is.“A vegetarian diet is pretty much the easiest way to make the switch to eating more plants and vegetables, but it’s important to note that there are varying levels of vegetarianism,” says Marisa.A vegetarian diet, on the other hand, excludes meat, fish and poultry, but may include some animal products.
There are different types of vegetarians, with.In addition, a vegan diet does not include eggs, dairy or honey. Vegetarians and vegans don’t eat products or by-products of slaughter. They don’t eat any foods which have been made using processing aids from slaughter.
For a technical definition and more detailed information read this European Vegetarian Union position paper.The related vegan diets can often be higher in iron than vegetarian diets, because dairy products are low in iron. Iron stores often tend to be lower in vegetarians than non-vegetarians, and a few small studies report very high rates of iron deficiency (up to 40%, and 58% of the respective vegetarian or vegan.Vegetarian, Vegan and Meals Without Meat Eating a plant-based meal every now and then can help you lower your cholesterol and improve your heart health. And unlike a strict vegan or vegetarian diet, mixing in some meatless meals won’t require you to give up your carnivorous ways.
What’s the deal with meatless meals?A vegan diet focuses on plant-based foods and beverages and excludes all animal products. The goal is to eliminate the use and harm of living beings. While vegetarians still.Veganism is the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals.
A follower of the diet or the philosophy is known as a vegan. Distinctions may be made between several categories of veganism.Vegetarian definition is a person who does not eat meat: someone whose diet consists wholly of vegetables, fruits, grains, nuts, and sometimes eggs or dairy products. How to use vegetarian in a sentence.
The difference between vegetarian, vegan, and other diets.Vegetarian diets fall into three main categories based on the types of food eaten. A vegan does not eat meat, poultry, fish, eggs or dairy products. A lacto-vegetarian diet does not include meat, poultry, fish or eggs.
However, lacto-vegetarians will.
List of related literature:
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| from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body |
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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| from Manual of Dietetic Practice |
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| from Handbook of Nutrition and Diet |
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| from Bratton’s Family Medicine Board Review |
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| from Dietary Patterns and Whole Plant Foods in Aging and Disease |
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| from Routledge International Encyclopedia of Women: Global Women’s Issues and Knowledge |
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| from Encyclopedia of Pseudoscience: From Alien Abductions to Zone Therapy |
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| from Botany: An Introduction to Plant Biology |
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| from The Encyclopedia of Nutrition and Good Health |
78 comments
Vegetarians can do eggs and cheese? So why not butter and ghee? Be coherent please!
Wow this was a great video! I’m not vegetarian and was looking for a guide for a friend, and I really liked how there were cut scenes showing the different types of foods that people should eat, and it was made to look appetizing! Many other videos are of people talking and telling us what to do, but the visual of what to eat really makes this video a notch above. Very professional. 5 stars!
btw Coconut oil is proven to be unhealthy after all, slowly taking it off my diet…
Is Fenoboci Diet Plan useful to lost a ton of fat? We have learn a lot of good things about this popular lose weight secrets.
Sad the fruits (berries) are way more expensive than a 20c banana from trader joes.. but thank you for the recipe suggestions, super helpful in figuring out what to make (and they all look amazing)!
your soup recipe is not vegetarian! it has chicken broth and duck fat
Thank you for this!!! I know keto works for me, as it did years ago, but since then I stopped eating meat. And subsequently have NOT lost weight being plant-based (go figure). This is just what I was looking for.
I went on the vegetarian diet now my potassium levels are so high. That I can get on a vegetarian diet. ��
I just bought what I thought was plant based mince and I ate it and thought that’s nice then I realized it was beef lol, they should make the labels clearer
Ma’m i lost 15kg eating Paneer eggs and lots of Vegetables and some fruits and Nuts in 3 months. But i also looked for caloric deficit.
Useful info Tks a lot. Live in the tropics is there a diet you can suggest for vegetarians and fish eaters?
Well, if drinking just only watet can enable us to live a little bit longer, should we all do it? Is it life to go without having fun just to live a little bit longer?
It would be a shame if you did not bulk up when other normal people accomplish it so easily with Atomic Fat Loss (check it out on Google).
Interesting concept coming out now: Vegetarian or Vegan Keto. I really don’t understand how people are supposed to measure their carbohydrates to 35 grams when many foods have both carbohydrate and protein in them, and then measure 70% fat, when most of the fat shown will stay in the pan after cooking, and then tipped down the sink. Whole grain products such as quinoa; yogurt especially Greek yogurt; dried or canned beans; and soy products such as tofu and tempeh have both carbohydrate and protein.
Personally I think it is sugar and processed foods that cause people to be overweight. I see many people try vegetarianism to lose weight, but they only eat breads, pasta, and processed foods, so it never works.
What about snacks such as peanuts with green tea or black coffee? Is it ok
Im not here to be meat free or because its better for the environment. Im here becuase joe rogan had a podcast where they mentioned plant based fats. Id like to increase them not live soley off them.
#LoveMeat #LoveGreens
I really like your vedio. No unnecessary chit chat and directly to the point. Easier to remember too. Thank you
ive been a vegetarian over a year now and i mostly eat eggs yam rice potatos plantains spinach and fruits this is another good insight i’ll try it
Thank you! This really helps because I’ve been vegetarian for 1 1/2 year or so and I want to try something new and stay vegetarian. My parents are on the normal keto diet so I wanted to try this! This video really helped a lot!
Is indian homemade paneer keto approved? Made by adding lactic acid or citric acid in milk at home…i am following keto since last one month, basically using ghee,clotted cream, mct oil, paneer, eggs, veggies, nuts in moderation, but i think m still not into ketosis, my main concern and doubt is paneer, that i make at home everyday, i have a doubt about its carb content..waiting for you to clear this
I never eat meat because I hate it, and I’m underweight.
This is the perfect video for me to find food that would be heathy to me as an underweight person although I know that I have to eat more calories to fix this problem
I am totally free from Herpes with the help of Dr Umoru who cured me with his effective herbal medicine. After many years of trying so many medications no positive result, until I came across Dr Umoru on YouTube who totally cured me with his herbal medications.
Why you need so much fat. If your body has natural storage of fat it can provide what you need without add it to your food.
Wtf are you talking about? Vegan largest protein base is eggs and dairy? That’s not exactly vegan then is it
Thank you for sharing this. Just started and was struggling with meal ideas. Thanks!
Like humans and animals, Plants are living things. Why advocate against exploiting animals(one living thing) and preach the exploitation of plants (another living thing)
This helped me a lot. I want to lose wight. And i needed a diet. And vegetarian sounds awesome. I hope i will stay vegetarian too.
I appreciate the breakdown. I also appreciate you. You have really inspired me. I am so happy to have to have discovered your platforms. I am back on track with my healthy eating because of you. Thank you for being so generous with your knowledge!
Is your program and cookbooks also for keto vegetarians? Thank you for the video, great value
Would kambucha be in the fermented category? Is it keto friendly
Thank you you helped so much, but i never had eggs and i will never i dont consider it as veg food
I thought whole plant based diet meant no processed food, so no flour for making dough etc.
ɨ ɮɛċaʍɛ a ʋɛɢɛtaʀɨaռ 3 ʏɛaʀs aɢօ… ɨ sքɛռt a ʍօռtɦ at ʍʏ ʊռċʟɛ’s ʄaʀʍ… ɦɛ ҡɨʟʟs ʀaɮɮɨts, քɨɢs, ċօաs, aռɖ ċɦɨċҡɛռs…. ɦɛ asҡɛɖ ʍɛ ɨʄ ɨ աaռtɛɖ tօ ɦɛʟք….
BEST!!! Keto channel ever! im not even Keto anymore but watch to sport. everyone else’s videos are so full of restriction, rambling, wrong lengthy insight etc. this? very user friendly
I just started my process to become a vegetarian and I have little to no clue what’s best for me, expect to not eat meat.
This is largely a misnomer that you can do keto on vegetarian diet. Vegetarians have much higher diabetes & Insulin Resistance. No harm eating fish & even some very lean meat for optimal keto. I eat tofu once a week & veggie burgers but I started eating fish: cod, salmon. It really makes life super easy. More importantly your Insulin Resistance will drop much better. As a 45 year multi generational vegetarian, I concluded vegetarianism is pretty dangerous. You will never reduce blood glucose. If you don’t believe me buy a glucometer & try. Plant based diets & carbs are dangerous hype
I’ve been unintentionally following the vegetarian keto diet for the most part, more because of the cost of eggs! And also because one of my main sources of protein is plant based protein powder. Most of these plant based powders by brands like Garden of Earth take all of the carbs out of the original base ingredient, so that per serving there are only like 2 or 3 grams of carbs, and 20 grams of protein. I use this as a base and then add into a shake pecans, spinach, olive oil, avocado, etc. That is my main breakfast! A great lunch could be a salad with lemon juice and extra olive oil, again some nuts in there, and hard boiled or fried egg…
I hate wen some vegetarians don’t eat fish and seafood but are happy with eggs. Like wtf? Fish is more healthy and it tastes delicious, I won’t stop eating it why not incorporate it in such a diet?
How is this better for animals? Dairy and egg industries are just as bad, except they torture the animals worse and for longer.
I beg you to do a pescetarian version of a keto diet… do meal plans!
This is the most effective weight loss guide that I’ve ever come across. I have lost Almost 8.5 pounds. I wish I might have googled about “fizy unique plan” (Google it) just before with no losing my time on some other solutions.
Nice! As a vegetarian, I always struggle with too many carbs. Thanks for the info!
So happy this videos exist especially since I don’t eat meat but need to lose weight
Omg i thought it was a joke.. how the fuck people are coming up with this dumb diets ������
So if I want to eat nothing but whole natural foods not just plant based food what would I fall in under then? A whole natural food diet without it being plant based?
Nutritional yeast and paneer( Indian cheese) are better choices.
Super useful video! Just wanted to add that most kimchi is not vegetarian because the fermentation process uses a special Korean fish paste. I realized that many vegetarians aren’t aware of that fact.
Thank you. My partner has been getting worried because of all the meat I am eating. This has been a great vlog to show him. Best wishes. Peter
First of all egg….isnt a vegetarian item so go and get ur facts right
thank you! I’m staring my vegetarian journey and this helped a lot
Sorry! But I couldn’t do this diet it’s too restrictive. I’m vegetarian but I eat lentils, beans, rice or pasta every other day. Can’t imagine mains without one of those. ������
PHD on fats & oils
Book ” fats that heal and fats that kill” by Udo Erasmus.
Fry in coconut fat a, or organic animal fat. Do not fry olive oil or avocado oil, because you will molecular Lee damage them and turn them into a toxin rather than a food. Traditional Italian cooking you would add your olive oil at the table.
Hello, I’m from india, our staple food is roti and rice, roti is made of whole wheat. What are the substitute for rice and wheat as they contain carbohydrates.
After two miscarriages in a row we are now expecting our first baby girl �� and being vegetarian helped me conceive
from my understanding pepitas (pumpkin seeds) have a lot of carbs
There’s a major flaw in veganism. If they don’t want to exploit animals: What about water?
Fish live in water. Plankton live in water. And even distilled water is taken from the general water sources that an animal could have been drinking instead of them.
So that means the next animal that dies from thirst, would be the vegan’s fault. That is IF one is to actually stay none-hypocritical and truthful to the whole thing.
Hi, I embarked on this keto plan 2 days ago, and somewhere along the way, I was told to keep the carbs to 20. One of those planners from memory. I am vegetarian (4 years) and 67, and for the past two days I have eaten well, keeping to the 20 carbs, but are falling well short of the 1475 calories, unable to get over 1000 and the protein also is a problem and afraid that in the long term might be a problem. I noticed you are recommending 35 carbs. My goal is to lose a fair amount of weight, and was happy to do the 20 carbs and was looking for the quick loss as I tend to lose interest. I just wondered what your thoughts are regarding the calories and protein numbers, and any suggestions you may have. Kindest Regards.
Thanks for the ideas. I love meat but it’s nice to have options for “meatless Monday” type meals when you just want to lighten it up a bit:)
When you talk about the effects of fat in the diet and prostate cancer, are you speaking specifically about animal fats?.. or are plant based fats included, such as nuts, olive oil, avacados, etc.
I do agree that it can be difficult to change one’s diet. I disagree that a vegetarian diet is the way to go. I have had very good results with the keto diet, done very strictly… limiting carbs to 12 grams per day in the beginning and to 20 grams per day later. Now I do the Carnivore diet. I am now over 6 years since diagnosis.
Best of luck to you all!
Just watched a long video on the positives for a began dust. Was considering it till I saw this video! Sounds like the true reason is pushing animal activist bullshit. I wear leather and love eating animal products. Was considering it for health reasons only.
(a) Are there longitudinal clinical studies, that show that changing from meat-eating diets to non-meat-eating diets, changes the PSA growth path, or any other indicator of prostate cancer severity? (b) Dr. Scholz doesn’t distinguish between vegan diets (which eliminate all products of animal origin), and vegetarian diets (which include animal products like milk and eggs). Is there a difference between their outcomes? Does he expect that there’s a difference (because of the difference in their amino-acid composition)? Thanks
All those measures may be beneficial before prostate cancer develops. However, cancer means that there are genetically altered cells in the body. Those cells cease to react to any form of diet, and just continue to grow. They can do so even if oxygen supply will be cut off. Also, they do not need glucose because they can get energy from fat or proteins.
But we have studies that prove vegetarianism causes colon, rectal and Liver cancer….
Dr Scholz is succinct, concise, informative, compassionate and credible. I keep watching not only for the information, but to also just hear him speak.
Dr Scholz, you’re really good.. you explain so well. Thank you..
Just be careful which vegetables and plants you eat, or so says the Urology Clinic of Virginia… You should know. https://www.urologyofva.net/articles/category/healthy-living/3740469/the-damaging-effects-of-oxalates-on-the-human-body
The Damaging Effects of Oxalates on the Human Body
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Story at-a-glance –
Oxalic acid or oxalates are very tiny molecules that bind minerals like calcium and form crystals. It is found in a variety of seeds, nuts and many vegetables. It’s only two carbons and four oxygen molecules. It’s a highly reactive compound that is attracted to positively charged minerals
Oxalates not only can cause kidney stones (calcium oxalate kidney stones) but also may be responsible for a wide variety of other health problems related to inflammation, auto-immunity, mitochondrial dysfunction, mineral balance, connective tissue integrity, urinary tract issues and poor gut function
Oxalic acid can harm glandular function, connective tissue function, neurological function and the function of the tissues of excretion, particularly the kidneys and bladder
Having a damaged gut lining will increase your absorption of oxalates. An inflamed or damaged gut lining is a very common problem, thanks to frequent antibiotic use and the presence of a number of chemicals in our food supply, including glyphosate. Other plant compounds such as phytates and lectins (such as gluten) can worsen gut health and exacerbate the impact of oxalates
Tissue destruction, fibromyalgia and autoimmune diseases such as rheumatoid arthritis and lupus are all issues that can be related to oxalates
Sally Norton,1 who has studied nutrition and has a graduate degree in public health, is one of the leading experts on oxalate poisoning — a topic you don’t hear much about. Chances are you may never have heard about oxalates, or have any idea why they might matter.
As is often the case with experts in any health field, her expertise is an outgrowth of her personal struggles with health problems that didn’t respond to more conventional treatments, including healthy living (Norton was a vegetarian for 16 years).
“Like so many other people who are now discovering this, I was the kind of person who, no matter what I did, I could not create the vibrant robust health that I felt that I wanted, that I felt was intended for me to have.
It was just perpetual frustration, which is kind of amazing because the more you try to be healthy, the less it works — even when you’ve got a degree in nutrition from Cornell University and a degree in public health.
I worked in integrative medicine and knew all the holistic and complementary healing modalities … Here I was, the health expert who was not healthy …
The Vulvar Pain (VP) Foundation started educating people 25 years ago and making a big effort to get foods properly tested to know about oxalates in food because the story here is that we’re eating foods that are full of a toxin called oxalate …
We’re not paying attention to how this chemical’s affecting our physiology … [Oxalate] is a natural chemical that plants make, and we even make oxalate in our own metabolism.”
Chances are, if you have heard of oxalates, you’ve heard of them in relation to calcium oxalate kidney stones. A vast majority of the scientific information available on oxalate refers to this. However, while it certainly contributes to kidney stones, it can also have other detrimental health effects.
Interestingly, from the 1850s through the early 1900s, oxalate poisoning was well-recognized. Back then, it was referred to as oxalic acid diathesis. It was known to be a seasonal problem that got worse in the spring and summer, when fresh greens were available, when people’s oxalate consumption would go up.
Unfortunately, it has since gotten lost and left out of clinical science. As noted by Norton, there’s scientific evidence showing oxalic acid can harm glandular function, connective tissue function, neurological function and the function of excretion routes, particularly the kidneys.
Oxalate 101
Oxalic acid or oxalates are tiny molecules found in a variety of seeds, nuts and vegetables. It’s only two carbons and four oxygen molecules. It’s a highly reactive compound that is attracted to positively charged minerals. Norton explains:
“Calcium has a particular love of oxalate, and vice versa. The two of them seek each other out quite easily. We often see very abundantly the calcium oxalate form of oxalate. We see it in the plants. The plants form crystals and have the smaller individual ions and nanocrystals.
But they do form these bigger constructions, these kinds of plant pyramids, rocks and sticks and diamonds and things that the plants make, probably deliberately for many … plants are making use of oxalate for self-defense.
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I need help, I been a vegetarian for 4 years now and I don’t know what foods break downs into fats. when I eat veggies, It always breaking down into sugars. any tips? am I doing something wrong?
If you want to get rid of fat fast, you should google Nifty Fat Blaster. That might help you get the body you deserve.
Vegan and vegetarian diets are both very healthy ways of eating.
They have been linked to multiple health benefits and a lower risk of excess weight, heart disease, and even some types of cancer.
However, a few nutrients are either difficult or impossible to get in adequate amounts from plant foods. Therefore, it’s very important to be aware and supplement your diet with them to maintain health or physical performance.
Here are 7 nutrients commonly lacking in vegetarian and vegan diets.
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1. Vitamin B12
Vitamin B12 is an essential nutrient that’s almost exclusively found in animal-sourced foods, such as fish, meat, dairy products, and eggs (1Trusted Source).
Also known as cobalamin, it’s a water-soluble nutrient involved in developing red blood cells and maintaining nerves and normal brain function.
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Studies have shown that without supplements or enriched foods, vegetarians are at a high risk of vitamin B12 deficiency (2Trusted Source).
Lacto-ovo-vegetarians can get adequate amounts of this nutrient from dairy products and eggs, but this is much more challenging for vegans (3).
Vegans who don’t take supplements are therefore at a higher risk of vitamin B12 deficiency than vegetarians (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).
The symptoms and risks associated with vitamin B12 deficiency include:
weakness, fatigue (8Trusted Source)
impaired brain function (9Trusted Source)
neurological disorders (10Trusted Source)
psychiatric disorders (11Trusted Source)
neurological disorders in babies of breastfeeding mothers (12Trusted Source)
megaloblastic anemia (13Trusted Source)
possible links to Alzheimer’s disease (14)
possible links to heart disease (15Trusted Source)
To get sufficient amounts of vitamin B12, those following a vegan diet must get vitamin B12 by taking supplements or eating food that has been fortified with this nutrient.
These include enriched yeast extracts, soy products, breakfast cereals, bread, and meat substitutes (3, 16Trusted Source).
In addition, a few plant foods naturally contain trace amounts of bioactive vitamin B12, including:
nori seaweed, a type of marine algae (17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source)
tempeh, a fermented soy product (21, 22Trusted Source)
Nori seaweed is considered the most suitable source of biologically available vitamin B12 for vegans, though it doesn’t provide a sufficient amount on its own (23Trusted Source).
Keep in mind that raw or freeze-dried nori may be better than conventionally dried types, as some of the vitamin B12 is destroyed during the drying process (19Trusted Source, 24Trusted Source, 25Trusted Source).
However, those are not considered to be sufficient sources of dietary vitamin B12 and do not provide the daily need.
Another plant food often claimed to contain vitamin B12 is spirulina. However, it offers only pseudovitamin B12, which is not biologically available. For this reason, it’s unsuitable as a source of this vitamin (26Trusted Source).
If you want to boost your vitamin B12 intake, you can buy vegan-friendly supplements locally or online.
SUMMARYVitamin B12 is only found in animal and fortified foods, as well as in small amounts in certain types of seaweed. People following a vegan diet should supplement with a vegan vitamin B12 supplement.
2. Creatine
Creatine is a molecule found in animal foods.
Most of it is stored in muscles but significant amounts are also concentrated in the brain.
It functions as an easily accessible energy reserve for muscle cells, giving them greater strength and endurance.
Vegan diets are not the best because one may be still lacking nutrients that can ONLY be obtained from meat.
I have a questionnnnnnnn if a have my own farm and make product without hurting animals. Can i still be vegetarian
I’m 32 year old Man & went Vegan Today. Cried this morning, Never stopped to think about what the Animals go Through. Committed with all My heart and soul. Save all Animals!
In a book by Nancy Appleton, PhD, she states that “all protein whether meat, wheat, or vegetable proteinhas the same chemical configuration”. All protein is the same. It’s not about “animal protein” (animals need protein just as we, and they get it by eating plants, wink wink), but about vitamin B, that you don’t get in plants. Fats in meat are not healthy, especially fried. No fiber also.
Keep eating various foods and get you B’s and you are good to go without meat.
Hi there, have you thought about this kind of diet plan called the Custokebon Secrets? My buddy says it helps people lost plenty of weight. Is that possible? I also heard numerous great review relating to this diet plan. Thoughts?
It would be a waste for you not to shed body fat when other typical people are capable to lose weight very easily using Custokebon Secrets (google search it).
Anybody know what is Custokebon Secrets about? I hear many individuals burn their fat with this popular fat burn diet plan.
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