23 Best Metabolism Boosting Foods

Metabolism plays a colossal role in how our bodily function works, so if you’re looking for metabolism boosting foods or some information on what metabolism is and how it works; then we’ve got all the information you need. 

We will cover what the particular foods that boost metabolism are and how they do so; all of which are backed up by science. By the end of this article, you will be equipped with all the tools needed to practice a healthy fitness journey with a sustainable diet.

In this article we will cover:

• What Is Metabolism And How Does it Work?
• What Can Affect Our Metabolism?
• 23 Best metabolism Boosting Foods

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What is Metabolism And How Does It Work?

Metabolism is the process of turning food into energy, although this sounds pretty simple, there are many factors that can influence the process whether that be positively, or negatively. Metabolism is a combination of two main components: 

Resting metabolic rate - the amount of energy expended by bodily function, such as blood circulation and breathing.

Thermogenesis - this simply means heat producing and this can be through generalised activity or simply eating; yes, you can burn calories while you’re consuming them!

Everybody has different metabolic rates and it's thought that particular foods can either speed up or slow down this process. Therefore, we have sought out 23 of the best foods that speed up metabolism. The consumption of these foods can be beneficial for those who want to lose weight as the speedier the metabolic rate, the more resting calories you're burning.

Unfortunately, the speed of our metabolism is in our genes, and foods that boost metabolism will only help us so much as it's all down to biology. Nonetheless, this isn't to say just because it can't be transformed, that it can't be improved; so don't give up hope just yet. 

Eating foods that boost metabolism can certainly put you on the right track to assist in weight loss, and we will make you aware of not only what to eat, but how these options affect your metabolism. Moreover, each food has scientific reasoning for being on the list, so you can trust us on this.

What Can Affect Our Metabolism?

Our metabolism can be affected by how we treat our body. While consuming foods that increase metabolism can enhance the efficiency of the process, there are also a number of damaging factors that can negatively impact our metabolism.

Examples of these harmful factors include crash diets and calorie restriction. This is because when we deprive our bodies of enough food, we’re also depriving it of the essential nutrients required to produce energy, and as a result, the body is forced to break down muscle in order to find alternative sources of energy. Less muscle equates to a slower metabolism and you will find soon after participating in one of these style diets, weight is put on much faster and easier which is another result of a slow metabolism.

Muscle plays a huge role in our fat-burning system, and by eating the correct amount of foods that speed up metabolism,  such as those with high protein, you’re able to burn more calories. This is owing to the fact that muscle burns more calories than fat so, the more muscle mass, the more calories burnt.

So, now you know all about what metabolism is, let's take a look at the list of the best metabolism boosting foods. 

What are the Best Metabolism Boosting Foods?

#1 - Chilli Peppers 

Chilli Peppers are a great metabolism boosting food due to the chemical called capsaicin in the pepper. The presence of capsaicin has been found to activate a protein called TRPV1, which lives in our cells and is actually what senses heat. 

As a consequence of this, our temperature rises, and the body enters a ‘cool-down mode’ thereupon increasing the calories burnt. The number of calories is unknown, but the scientific reasoning suggests that this process could be beneficial for those who are seeking out metabolism boosting foods for weight loss.

A study conducted in 2018 gave volunteers, all in good health, three different dosages of capsaicin. These consisted of; a placebo, a 2mg or a 4mg dosage for a 12 week period. Amazingly, the participants who took the highest dosage experienced a reduction of almost 6% in body fat, offering positive results for chilli peppers as a food to boost metabolism and promote fat loss.

Another factor that makes the chilli pepper a great option for those looking for foods to boost metabolism and increase weight loss is its ability to assist insulin control. This kind of moderation and control can help those who suffer from diabetes and cardiovascular disorders.

Insulin plays multiple roles in metabolism; it keeps the glucose levels at optimal value and disorders can dysfunction this vital bodily process. So, eating foods such as chilli’s that have a mediating factor, can be beneficial for those looking for metabolism control and can be added to recipes in your meal plans or diet prep.

#2 Eggs 

Considered one of the metabolism boosting foods that are an all-round staple, eggs make a great option if you're looking for a food source that contains all of the fundamental nutrients.

Not only are eggs low in calories, but they are an excellent source of protein, with 100g of eggs containing 13g of protein - this makes them a good choice for those looking to build muscle. Eggs are one of the foods that speed up metabolism due to the thermic effect, so let’s take a little look at what this is exactly. 

The thermic effect is essentially the amount of energy required to digest your food, in this instance, eggs use more energy than typical foods due to the high levels of protein. Research revealed that protein rich foods can increase the metabolic rate by 15-30%. This kind of increase can be incredibly useful for those who desire to maintain muscle, whilst looking for the best foods to jumpstart metabolism.

High protein foods are known to reduce appetite and increase the feeling of fullness, so not only are eggs one of the best metabolism boosting breakfast foods, but they will keep you fuller for longer, reducing the risk of over-eating and snacking. 

For an in-depth guide on the health benefits of eggs, click here.

#3 Chicken Breast 

Another high protein food source on the list; chicken breast is a top choice for foods that increase metabolism and better yet, it can be easily incorporated into your everyday lifestyle.

Chicken breast is an excellent source of lean protein, which is protein without an override of accompanying fat. In fact, one 100g serving of chicken breast contains 31g of protein.

Again, the TEF (thermic effect of food) plays the primary role in supporting your metabolism increase . Chicken uses up more energy in order to absorb, digest and process all of the nutrients, consequently burning more calories during this process. 

Chicken breast is a great muscle building food and is the healthiest cut of the bird, this is due to the lean nature of the breast in comparison to the other cuts that are lesser in nutritional value. This indicates that if opting for chicken, the breast is best when it comes to a high protein diet and eating foods to increase metabolism.

If you’re on a new diet, take a look at the 25 best antioxidant foods here to help you along the way.

#4 Avocado 

Avocados are one of the top metabolism foods that you can incorporate into your diet, they have heaps of benefits for those looking to lose weight or gain muscle; so let’s find out why.

Not only are they rich in B vitamins, vitamin E, K, and potassium; but they’re also relatively low in calories too, with 100g of avocado containing just 160 calories.  

This is one of many metabolism boosting foods that contains all 9 essential amino acids as well as omega-3 fatty acids, which are great for cardiovascular health.

As we know by now, the role of protein in metabolism is significant, therefore a great benefit of avocado consumption is the 4g of protein per avocado. This is actually one of the highest volumes of protein that derive from a fruit. 

Avocados are host to many polyunsaturated and monounsaturated fats, these in turn can help keep hunger at bay all the while boosting metabolism and encouraging fat loss. In a study published in the Nutrition Journal, it was discovered that participants who ate half an avocado in addition to their daily diet would refrain from unnecessary snacking. 

Ultimately, avocados are one of the metabolism boosting foods that have benefits for near every dietary goal when consumed in moderation. 

#5 Salmon  

If you’re a fan of seafood then you’ll be happy to know that fish such as salmon, tuna, and mackerel all fall into the category of effective foods that speed up metabolism.

Eating cold-water fish, such as those mentioned, increases resting metabolic rate (RMR) and fat loss. This is thanks to the two omega-3 fatty acids (EPA and DHA) present in fish that play a role in regulating metabolism. 

EPA and DHA increase metabolism speed which can be measured by your metabolic rate thus, the higher your metabolic rate is, the faster you will lose weight and be able to maintain. This has been proven by studies which determined adults who had taken 3g of fish oil a day for 12 weeks, saw an increase in metabolic rate by approximately 5.3%.

Salmon is also rich in protein just like eggs and chicken breast, meaning that you’ll feel fuller for longer after eating them, ensuring that snacking or overeating is limited.

As well as being great examples of high metabolism boosting foods, fish are also linked to a reduced risk of heart disease, which is even more the reason why you should add them to your diet.

#6 Cottage Cheese

This may come as a surprise to some, but cottage cheese is another example of healthy foods to boost metabolism. 

When seeking out metabolism boosting foods, those with essential vitamins that assist optimal bodily function are a great choice, and cottage cheese is an example of this due to the levels of vitamins B6 and B12 within it, as well as minerals such as zinc, copper, and choline. 

Additionally, cottage cheese is also low in both carbs and fat, yet high in protein, making it yet another excellent example of healthy foods that can boost your metabolism. As we already know, the more protein in a food, the more energy the body will need to break it down, equalling more calories which will be burned.  

One 226g serving of cottage cheese contains approximately 28g of protein, an easy high protein addition to your meals. Not to forget that cottage cheese can be a part of a healthy diet if consumed in moderation, sticking to one serving per day can give you the benefits of metabolism boosting foods without adding too much calorific value. 

Sticking with dairy, do you love a treat? Check out the best healthy ice creams for a low calorie sweet treat.

#7 Seaweed  

Seaweed may seem like a unique choice for this list; however, it is a great addition to your diet if you’re looking for metabolism boosting foods for weight loss.

Seaweed is an excellent source of iodine, which is a mineral that is required for thyroid hormone production, and overall proper function of the gland. The relevance of this boils down to the thyroid hormones having many different functions and one of which being the regulation of your metabolic rate.  

Consuming seaweed regularly can help you meet your iodine needs, and keep your metabolism running at the optimal rate. The reference daily intake of iodine for adults is around 150mcg per day, this can easily be met by eating several servings of seaweed per week.

The importance of keeping thyroid function at its peak is the ability to burn fat in order to provide energy and in turn, bumping up your metabolic rate. Not only this, seaweed also offers a supply of a compound called fucoxanthin, which is regularly featured in a number of high metabolism boosting foods.

Brown seaweed is particularly recommended for its presence of fucoxanthin, which is said to also have anti-obesity effects. It is suggested that the number of calories you burn is increased when you consume the compound, therefore seaweed is a great food to increase metabolism and assist in weight loss.

#8 Spinach 

If you’re looking for foods to increase metabolism in women and men, then you should definitely consider adding spinach to your diet, as this is a food staple suitable for almost anybody.

This is because as well as being amongst the many foods that boost metabolism, spinach is also host to an excellent source of vitamins A, C, and K, as well as minerals such as iron, manganese, and magnesium. As well as its presence of multiple important minerals, spinach plays a significant role in moderating your blood pressure levels and most importantly, boosting your metabolism.

The iron that is found in spinach is the main metabolism boosting factor, this is because iron assists oxygen transportation to the muscles. This ultimately assists in optimal performance of the muscles and cells in the body, aiding efficient fat loss.  

It’s also one of the great metabolism boosting foods for weight loss. One study found that women who consumed 5g of spinach every day recorded a 43% greater weight loss than women who didn’t. With all this in mind, spinach is a great addition to a metabolism-boosting foods diet for fat loss reasons. 

#9 Tempeh  

Another worthy addition to this metabolism-boosting food list, tempeh is a traditional Indonesian soy product made from fermented soybeans; let’s find out how it benefits the body’s fat-burning system.

Tempeh is rich in nutrients and is a great source of minerals, such as iron, magnesium, manganese, and calcium. It’s also an excellent source of protein, with one 84g serving containing around 15g of protein. 

As you’re now aware of the importance of iron and protein in metabolism, the combination of these elements is a recipe for success. The thyroid will have optimal function thanks to the iron meanwhile; the high protein will sustain a healthy metabolism by burning more calories during the process of digestion and absorption. 

Due to its high protein and fat profile, tempeh promotes satiety, which is the feeling of fullness, meaning you won’t be overeating anytime soon after consumption. It is a great option for vegans and vegetarians to receive all the mentioned health benefits and nutrients which they may otherwise find difficult to achieve. 

Further, due to the tempeh being formed from fermented soybeans, it contains probiotics - live microorganisms which are said to improve immunity and promote a healthy gut. So, not only is tempeh a great example of foods that help metabolism, but it has many other health benefits too.

#10 Chickpeas  

Chickpeas are another excellent example of foods that increase metabolism that you can add to your everyday diet. One of the many benefits of chickpeas is their impact in preventing unnecessary snacking outside of meals. This comes as a result of the level of protein and fibre which is said to have properties which help keep your appetite under control. 

Chickpeas, also known as garbanzo beans, are a member of the legume family and are packed with nutrients. One 28g serving of these little beans contains just 46 calories, 8g of carbs, and 3g of protein.  

They’re also a great source of minerals, such as iron, folate, copper, manganese, and phosphorus - and due to the high protein and fibre profile, they’re certainly one of the best metabolism boosting foods.

The protein and fibre work synergistically to slow digestion, which helps promote feelings of fullness, all the while protein may also increase levels of appetite-reducing hormones in the body. 

In fact, these effects of the fibre and protein in chickpeas may lower your calorie intake throughout the day due to the fullness that is felt after consumption. One study on females compared eating 200g of chickpeas to two slices of bread; those who ate the chickpeas saw a significant decline in appetite in comparison to the latter.

#11 Almonds 

Almonds deliver massive amounts of nutrients, these edible seeds are a great source of vitamin E, manganese, and magnesium; all the while being packed with antioxidants. These can help protect against oxidative stress, a concern that can damage molecules in your cells and contribute to ill health including inflammation and diseases.

For the most part almonds contain essential fatty acids, which can help speed up your body’s metabolism, however it’s important to remember that almonds are quite high in calories, so they’re best consumed in moderation to experience their full potential.  

As one of the metabolisms boosting foods that contains high levels of protein, the process of consumption equalises to more calories burnt during the breakdown in digestion. Not only this, but due to the sheer amount of protein and fat, you stay feeling fuller for longer after eating. 

Further, the aforementioned vitamin E and magnesium also play a part in the functioning of your metabolism too. This is due to the reliance of these elements to produce energy and therefore, encouraging an efficient process of food breakdown leading to the formation of vital energy sources.

#12 Lemons 

Lemons are yet another great example of some healthy foods to boost metabolism that are easy to incorporate into your daily diet. They are one of the metabolism boosting foods that can actually increase your metabolic rate which allows for more calories to be burnt, and ensures that less fat is stored.

Lemons are also promoted as a weight-loss food too, one theory as to why consults the soluble pectin fibre found in them which expands in your stomach, meaning you’ll feel fuller for longer. 

These citrus fruits also contain a nutrient called limonin; this helps support phases one and two of liver detoxification. Thereupon, you support your body’s ability to detoxify chemicals thus, supporting weight loss. 

Not to forget that by being one of the foods to boost metabolism, it is of course packed with nutritional benefits; infact, lemons are an excellent source of vitamin C. One lemon provides you with around 31mg, which is approximately over 50% of the referenced daily intake. 

Lacking in energy? Take a look at the best vitamins for energy here for some advice.

#13 Lentils 

Some of the best foods for raising metabolism are lentils; not only are lentils a great source of plant-based protein and fibre, but they’re also an excellent source of zinc, magnesium, B vitamins, and iron. 

The body needs iron to complete its calorie-burning processes efficiently, this is because iron facilitates oxygen flow throughout the body which in turn, helps increase energy and metabolism efficiency; so, this is when lentils come in handy. 

One cup of lentils provides approximately 35% of your daily iron needs, this will go a long way toward helping your body burn calories faster and more resourcefully.

The high levels of protein and fibre found in this food will also go a long way towards helping out with digestion. In fact, lentils have the highest level of protein, by weight, of any plant-based food.

The high levels of protein and fibre will also ensure that you stay feeling fuller for longer too, so snacking in between meal times will be a thing of the past once you add these legumes to your daily diet. As far as fast metabolism foods go, the super-effective lentils are definitely up there with the best.

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#14 Coffee 

Whilst it might not technically be food, coffee is definitely a worthy addition to this list of foods that increase metabolism. This is because drinking coffee can actually have a lot of positive benefits on your health, and the drink is regularly recommended as a fat-burning supplement.

This is because caffeine, the main stimulant found in coffee, fuels the nervous system. This goes on to send signals to the fat cells instructing them to break down, and It does this by increasing the levels of the hormone epinephrine in the blood. 

Coffee can not only assist weight loss through epinephrine level progression, but it also raises your resting metabolic rate, with studies showing that caffeine can increase your RMR by up to 11%. This means that caffeine alone can upsurge the number of calories you burn whilst you are resting;  however, it is important to note that the effect is less pronounced in people who are obese. 

Over time people may be subject to a tolerance to caffeine, but that doesn’t mean it won't have any positive effect on your body, as there is the possibility that caffeine may be able to help curb your appetite; although, more research into the subject is needed. Overall, though technically not a food, coffee is undoubtedly an element that can enhance metabolism.

#15 Apples  

Apples are another example of great metabolism boosting foods that are budget friendly and super accessible. 

Apples are one of the foods that increase metabolism with incredible nutritional benefits. One medium-sized apple (182g) has heaps of useful vitamins such as; C, K, A, E, B1, B2, B6, copper, potassium, and manganese. 

The important factor for metabolism is vitamin K, this metabolizes protein and enhances a healthy blood flow. The metabolization is simply the cycle of breaking down protein; also known at catabolism.  

They’re also high in fibre and water, which are two qualities that make them filling and ultimately prevent overeating. In fact, one study found that those who started their meals with apple slices, ate 200 calories less on average than those who didn’t.

Apples also contain a source of soluble fibre called pectin. This fibre absorbs water and swells into a jelly-like substance in the body, this then encourages slow absorption of glucose into the bloodstream; which is thought to have a positive impact on fat metabolism too. 

The pectin also limits the amount of fat your body’s cells can absorb, which can help reduce the amount of visceral fat your body has. This is useful as visceral fat (belly fat) can be dangerous as it surrounds nearby organs and can stop them from working properly. 

#16 Sweet Potatoes 

Some other effective foods for boosting metabolism are sweet potatoes; healthy and nutritious, sweet potatoes are a great source of vitamins, minerals, and fibre.  

One 200g serving of sweet potatoes clocks in at just 180 calories, and contains around 4g of protein, and 6.6g of fibre. They are also rich in vitamins A, C, and B6, as well as minerals such as copper, manganese, and potassium. 

But most importantly, sweet potatoes are also home to an antioxidant called glutathione, which is the component that helps our nutrient metabolism. This essentially outlines the molecular processes that are associated with nutrition; an example being appetite control. 

The high levels of B vitamins present within the vegetable ensure that the functioning of metabolizing carbohydrates, proteins and fats, are all optimal which is the main role of B vitamins. Not only this, but there is a lot of fibre in sweet potatoes too, which will go a long way towards ensuring that you stay feeling full. 

#17 Green Tea 

Gaining a firm spot of this metabolism boosting food list is green tea, although not a food; it must be acknowledged for all its benefits when it comes to metabolism. 

One study found that over a period of 24 hours, green tea extract helped increase the metabolic rate by up to 4%. It is believed that the increase is a consequence of the high levels of catechins found in green tea, and that these compounds are intended to improve the body’s ability to metabolise fat. 

As well as being loaded with antioxidants, green tea has a range of health paybacks, including but not limited to:

•     Encouraged protection against disease
•     Lowering your risk of heart disease
•     Improving your brain function
•     Assisting in fat loss

So how exactly does this tea promote so many health advantages? In regard to such devastating diseases such as cancer; green tea has actually been found to have properties that inhibit the cells growth. 

Theoretically speaking, the element EGCG may inhibit cancer formation. This element is thought to bind to proteins inside of cancer cells or on their surface in order to stop growth; further EGCG may even assist in starving cancer cells of oxygen again, stunting growth and inhibiting the vessel growth.

EGCG is a powerful element, although more research needs to be done into the effectiveness, and that this is not a prevention nor a cure, it demonstrates the authority of such a small property.

#18 Jalapeños 

Jalapeños are one of the best spicy foods for metabolism and similarly to chilli peppers, contain the magic ingredient - capsaicin.

These spicy peppers are very nutritious and are a rich source of vitamins A, B, C, and K, as well as potassium and folate. However, the majority of the jalapeño’s health benefits come from a compound called capsaicin, which is what activates the TRPV1 protein in order to sense heat and in turn, raise our body temperature. 

Capsaicin raises your body temperature because it causes the cells to convert energy into heat, in a process known as thermogenesis. Interestingly, studies have found that eating a spicy meal can cause your metabolic rate to increase temporarily to around 8% higher than usual. 

We understand however, that jalapeños aren’t for everyone.

Therefore, you’ll be glad to know that if you’re not a fan of these super-hot peppers; other spices such as paprika, oregano, and cinnamon can also briefly elevate your metabolism too.

#19 Cranberries 

Cranberries are a top example of foods that raise metabolism naturally whilst in the company of rich vitamins and minerals. 

Fresh cranberries are almost 90% water, with the rest being made up of fibre and carbs. The vitamins and minerals include vitamins C, E, K1, copper, and manganese. 

The mineral manganese is found in most foods, and is essential for metabolism due to the activation of metabolization enzymes; all the while facilitating protein digestion, plus acid break down and utilization.

Cranberries are also rich in iodine which we now know is converted into thyroid hormones; these are then released into the bloodstream to help control the metabolism. 

Whilst iodine is an important part of your diet, it’s important not to overstate it, as it can put a lot of strain on your thyroid. Therefore, it’s recommended you incorporate cranberries into your diet, but in moderation to experience their full benefits.

#20 Broccoli 

Broccoli is another excellent example of some of the many foods that speed up metabolism that you can effortlessly add to your daily diet; it is a good source of protein, fibre and minerals.

The vitamins and minerals that broccoli is home to are; iron, selenium, potassium, and calcium. All the while being a rich source of vitamins A, C, E, B, and K too.

Most importantly, broccoli contains a substance called glucoraphanin, which is thought to benefit your metabolism; glucoraphanin helps ‘retune’ the metabolism and can reduce the risk of many age-related diseases. 

Further, glucoraphanin can restore energy expenditure and can prevent gut induced metabolic endotoxemia (the presence of things such as E-coli & salmonella) as well as lowering fat levels in the blood. 

So overall if you’re on the lookout for foods that burn fat and increase metabolism, then broccoli is an accessible and budget friendly vegetable to incorporate into your diet.

#21 Peanut Butter 

Another one of the foods that increase metabolism is peanut butter, an all-round favourite.  

Peanut butter retains high levels of protein and fibre, with 25g of protein in 100g, the process of breakdown and digestion burns more calories; making it one of the foods that speed up metabolism efficiently.

Peanut butter contains fats and is high in calorific value, so it’s important to keep the intake moderated. Nonetheless, the human body needs fat for its overall maintenance and peanut butter actually offers a great deal of unsaturated fats, which are essential for a healthy diet.

There is 12.3g of unsaturated fat in two tablespoons of peanut butter in comparison to 3.3 grams of saturated fats; therefore, the nutritional value is positive and can be helpful for those who are, losing, gaining or maintaining their weight – if all of which consume in moderation. 

Studies have shown that by eating peanut butter your resting energy expenditure can increase by up to 11%, so it’s well worth adding to your daily diet of high metabolism foods while ensuring you avoid any with additives such as sugar.

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#22 Oats 

Oats are foods that increase metabolism that act as a great breakfast option and are super versatile. Oats are one of the great metabolism boosting foods that is full of fibre and as previously established; the more fibre in the foods you eat, the more calories your body will burn breaking them down. 

Remarkably, your body burns twice as many calories after you’ve eaten oats than it does after you’ve eaten processed foods. This could be due to the slow digestion process of oats; this means that not only does the prolonged process need to use more energy, but they also avoid a spike in blood sugar thus, preventing additional fat storage.

Oats are arguably one of the best foods that boost metabolism and due to the multipurpose nature of oats, they’re a great breakfast to start your day with.

#23 Oysters 

Oysters are a great addition to your diet when seeking out foods that boost your metabolism; this is by being one of the richest sources of the essential mineral, zinc.

Zinc plays a huge role in the correct function of lipid and glucose metabolism and overall, homeostasis of the body, which is essentially the term used to describe the balanced nature and optimal performance of the bodily systems.

Zinc is incredibly important when it comes to the production of hormones around the body, and it is thought that a zinc deficiency could have a negative effect on your thyroid. As we now know, the thyroid ensures that metabolism is regulated, so it is important to keep this intact for the sake of a healthy metabolic system. 

As well as being rich in zinc, oysters are also a good source of protein which of course, contributes to calorie burning; earning its title as one of the best foods that speed up metabolism.

Oysters are undoubtedly one of the best metabolism boosting foods and are definitely a useful addition to your diet plan; in a supplementary sense, cod liver oil can give you oily fish benefits too.

Before You Go!

Your diet plan is likely to become much more colourful and useful after reading this article and we hope that the information allowed you to pick out your favourites.

Foods that increase metabolism can sometimes be the ones you least expect, so take a look in your cupboards and check out if we mentioned anything you’re already working with. 

Slow changes and addition to your diet can make huge differences, so allow your body to do the talking and take advantage of all the nutritious foods on the list.

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