Best 5 Healthy Breakfast Recipes That Promote Weight Loss

Healthy Breakfast Recipes for Weight Loss

The proverb, ‘Eat breakfast like a king, lunch like a prince and dine like a pauper’ is often quoted by many. However, it is often discarded to be an old wives tale.

With hectic schedules each morning, breakfast usually tends to fall low on our priority list. To resolve this, we bring you quick and healthy breakfast recipes that will help you kick start your day.

The desire to lose weight is also cited as an excuse to skip breakfast by weight watchers. This, however, is completely untrue and in fact can backfire drastically. It is, therefore, important to opt for well-balanced diet that help in weight loss for your breakfast.

Breaking The Fast ?

Breakfast is an important meal of the day, and this has been proved time and again. Breakfast in the literal sense means, ‘Breaking The Fast’. There is a good 10 to 12 hours gap since last night dinner.

During this lengthy fasting period, our body tends to store energy as fat reserves and utilizes them later as and when required. Skipping breakfast prolongs this fast to 16 or more hours.

First Fuel For The Day

Breakfast provides our body and mind with the necessary fuel after an overnight fast. As per nutritionists, one should have breakfast within two hours of waking.

The sugar levels required to power our body and brain is quite low, and only a good meal can replenish it. Our metabolic needs are comparatively higher during the start of the day and healthy breakfast helps in boosting metabolism.

Our body tends to tap on energy reserves – including what’s stored in our muscles. By mid-day, the intense hunger and low sugar levels lead to a strong yearning for sugar or fatty food.

Ultimately, you feel lethargic and drained out and to make up for your missed calories; you consume more by snacking in between or having a substantial lunch; neither of which is good for weight loss.

Or you can also consume light food like upma, dosa, idli for weight loss.

Necessities Of A Healthy Breakfast For Weight Loss

What exactly constitutes to be a healthy and ideal breakfast for losing weight? A healthy breakfast consists of the following:

  • Whole Grains:

Broken Wheat, Brown Oats, whole wheat bread, Ragi, Jowar flakes, Bagels, bran muffins, cereals, whole grain rolls, oats, etc. can be included in the whole grains section.

  • Lean Protein:

You can get lean protein from fish, lean meat or poultry. Incase, you are a vegetarian, you can go for low-fat milk, peanut butter, low-fat milk, tofu, low-fat cheese, soy products, dals and pulses.

Healthy Breakfast for Weight Loss

  • Low-Fat Dairy:

Low fat or skimmed milk, low-fat yogurt, natural or low fat cheeses, etc.

  • Fruits And Vegetables:

Fresh vegetables and fruits should always be preferred over frozen ones and juices. However, if you want to have juices, you can go for 100% natural juices that have no added preservatives or sweeteners.

When put together, these food categories provide complete nutrition. They include carbohydrates, fiber, protein and a little amount of fat.

Healthy Breakfast Recipes For Weight Loss

Munching just anything for breakfast will not suffice the purpose. It is, therefore, essential to plan your breakfast each day, especially for those looking to lose weight.

A healthy and well-balanced meal should consist of carbohydrates for energy, proteins for muscle building and fiber for enhanced metabolism.

Listed below are some of the best Indian breakfast diet recipes like oats upma, rava dosa, lemon oats, idli for weight loss. These recipes not only get you leaner but also help you lose weight rapidly.

  1. Lemon Oats:

Lemon Oats is easiest oats recipe compared to other oats breakfast recipes.

Lemon Oats


  • Oats – 1 cup (dry roasted)
  • Water – 3/4 cup
  • Lemon juice – 1 1/4 Tbsp.
  • Salt to taste
  • Turmeric powder – 1/4 tsp
  • Peanuts – fistful (roasted)

For Seasoning:

  • Mustard seeds – 1/2 tsp
  • Oil – 2 tsps.
  • Bengal gram – 1 1/2 tsps.
  • Green chilies – 2
  • Red chilies – 1
  • Asafoetida – 1/4 tsp
  • Split gram dal – 1 tsp
  • Curry leaves – 1 sprig

The Making:

In a pan, heat the oil and add mustard seeds. Once the seeds begin to splutter, combine the dals and fry till it turns light red. Now add asafoetida, curry leaves, green chilies, and red chilies, turmeric powder and mix well.

Add salt and water and bring the water to a boil. Once the water boils, add oats and cook for 4 min. Combine lemon juice and cook for another 2 minutes. Finally, garnish with peanuts and serve warm with pickle or yogurt.

  1. Appam:

Appam is a spongy pancake which is made with fermented raw rice and coconut batter.



  • Raw Rice – 2 cups
  • Cooked rice – Handful
  • Yeast – 1/2 spoon
  • Shredded coconut – handful
  • Sugar – 2-3 tsp
  • S:alf to taste


Wash the raw rice and soak it in water for 2 hours. Later grind it along with coconut until smooth. To this, add the cooked rice and grind everything well.

After adding salt, sugar and yeast and mixing well, let it ferment overnight. Make use of appam kal and make appam. Serve it hot with any kurma or with sweetened coconut milk.

  1. Rava Dosa:

Rava recipes weight loss works magically and Rava dosa is a simple and easy and healthy south Indian breakfast recipe.

Rava Dosa


  • Rava/semolina- 2 cups
  • Rice flour- ½ cup
  • Maida – ½ cup
  • Water – 6 cups (app.)
  • Green chilies – 2
  • Ginger- 1 tsp
  • Salt to taste

The Making:

For the dosa batter, combine all the above ingredients in a bowl. Keep aside this mixture for an hour. At the time of making dosa, bring the rava dosa batter to pouring consistency.

Pre-heat the tawa for a minute and pour the ladle full of rava dosa batter onto it. Pour some oil along the edge of dosa and wait till it reaches light golden brown in color. Serve hot with sambar or chutney.

If rava dosa is little tedious to prepare you can raise a question is rava upma good for weight loss? Yes, rava upma is healthy and easy to prepare.

  1. Oats Upma:

oats upma for weight loss, is a healthy and easy to make the recipe. To increase the nutrition quotient, we can add mixed vegetables we like. Let us see how to make this wonderful recipe.

Oats upma


  • Oats – 1 cup
  • Mixed vegetables – 1 cup
  • Onion- 1
  • Ginger – 1 tsp
  • Green chilies – 2
  • Turmeric powder- 1/2 tsp
  • Water – 1 cup

For Seasoning:

  • Mustard seeds – 1/2 tsp
  • Cashew nuts – 4-5
  • Curry leaves – 1 sprig
  • Oil – 4 tsps.


In a pan, add oil and heat it. Add the mustard seeds and let them splutter. Now add onion, ginger, green chilies, curry leaves and saute well. Then add turmeric powder, salt and sauté for 4 minutes.

Then add the mixed vegetables and sauté for 2 minutes. Now add water and bring to a boil. It may take 5 minutes. Combine the dry roasted oats to the boiling water and mix well and cook up to 3 minutes.

Garnish and serve warm. Oats upma for weight loss, a healthy and yummy recipie too.

Some qustions arise regarding rava as, is rava upma good for weight loss. Even it is good for health

  1. Phulka:

Phulka is a flatbread made with wheat flour.



  • Wheat flour: 2 cups
  • Water – 3/4 cup (app.)
  • Salt – ½ tsp


Mix wheat flour and salt in a bowl. Pour a little water and knead it to form a soft dough. Let the dough rest for at least 15 minutes. Make small balls outs of dough and roll out each of them into thin disks.

Meanwhile, heat the two and once it is hot, cook the roti on it. Reverse and cook on the other side as well. You can make use of phulkari stand if you are not comfortable with tongs. Serve it hot with any kind curry.

So the bottom line is that the breakfast is a must and should not be excluded from your meals.

It helps you curb your hunger, revives your metabolic rate and helps you lose more calories thus, resulting in quicker and healthier weight loss.Have a strong and Healthy Breakfast Recipes For Weight Loss

Hope you find the above weight loss breakfast ideas beneficial. You could share with us your weight loss recipes in the comments below.

214 thoughts on “Best 5 Healthy Breakfast Recipes That Promote Weight Loss

    • Mukta Agrawal says:

      Hello Ramya
      Thanks for reaching out to me.Apart from age,height and weight I would be requiring your basic information like medical concern, food preference etc,so I have also emailed you the form for the same.Please check your Inbox,Spam, Junk folder and Revert back for the customized diet chart

  1. aswathy says:

    i am 23 years old ,weight is 68kg and height 163cm ,female,no medical problem.i want to reduce it to55kgs

    • Mukta Agrawal says:

      Hi Simran, I will be more than happy to suggest you a diet plan but you need to email me your complete details as below to

      Please provide us with complete details required for the customised diet chart

      • Age
      • Gender
      • Height
      • Weight
      • Medical Problems if any
      • Veg/Non-veg
      • Purpose of Diet Chart

  2. Sreedevi says:

    Hello Mam,
    Please help me by providing a suitable diet chart for losing weight. I am 29 years old and weighs 90 kg. Hypothyroid (But now in the normal range, however, continuing the medicine as per Doctor’s advise) Kindly provide me with a south Indian diet plan (No chicken/meat and fish pls,.. But eggs are fine…) ..please help. Thanks in advance !!

    • pooja sarpatwar says:

      Hello mam, can you please send me diet chart for weightless ,As I have hormonal imbalance.suggest me best diet plan for quick weightless.

      • Mukta Agrawal says:

        Hi Pooja,

        I will be more than happy to suggest you a diet plan but you need to email me your complete details as below to

        Please provide us with complete details required for the customised diet chart

        • Age
        • Gender
        • Height
        • Weight
        • Medical Problems if any
        • Veg/Non-veg
        • Purpose of Diet Chart

  3. deepti says:

    Hi Dear, I am 30 yr old & working girl, weight 55 & hight is 5”3…always follow a balanced diet in my daily routine included some exercise, overall body is lean but fed up with extra fatty tummy and fat around my waistline & oversized saggy breast. Due to this problem, I look like 5-6 months pregnant women & really It feels me very awkward in my daily life.
    Please help me on this.

  4. Anky says:

    Hello Mukta,

    I am 34 years old, my height is 153 cms and weight is 64kgs. Please let me know the diet that I should follow to reduce to 58 kgs. I am pure vegetarian.

    • Mukta Agrawal says:

      Hi Anky, Yes sure we will provide you diet chart, Please provide us with complete details required for the customized diet chart, You can email the same at

      • Age
      • Gender
      • Height
      • Weight
      • Medical Problems if any
      • Veg/Non-veg
      • Purpose of Diet Chart

  5. Pooja says:

    Hello Dear .. looking for guidance to lose weight . I am 80 kGs .. 5.4 and 41 years old . I have type 2 diabetes and thyroid and a vegetarian .. please advise

  6. Kris says:

    Hi, Im 23 and have been trying to lose weight, especially around waist! I really want to lose at least 10kg by January!
    Can you please send me diet chart that will help me?

  7. Tsering Dolma says:

    Age: 28
    Height: 5’1
    Gender: Female
    Veg/NonVeg: Non vegetarian
    Medical problems if any: no
    Medications if any;no
    Family History of Medical Problems: no
    Wake Up time:6:30am
    Sleep Time: 9:30pm
    Water intake per day
    Morning to evening Diet routine: normal indian diet & 30 mins cardio(treadmill)
    The purpose for Diet chart: Need to loose stubborn fat around waistline and thigh fat

  8. Flavia says:


    I am 26 years, weight is 61 kgs and height is 5.3. I want to reduce my weight. Please suggest a diet chart. I love to eat non-veg and rice.
    Please help me with some tips.

    Thank you!

  9. usha says:

    Hello, i want to loose so much of weight
    My age is 30
    My height 157 CM
    My weight 72Kgd
    I am Female
    Pls suggest good diet for reducing wright

  10. Yash says:


    I want to loose so much of weight. I am a guy.

    My age is 30
    My height 165CM
    My weight 90kgs

    I am vegetarian and dont have any medical problems.

    Pls suggest good diet for reducing wait.

  11. Filza says:

    I am looking for a good plan that I can follow
    My height is 5-2, weight is 58kgs, age is 33. I am not able to lose the stubborn last 4-5kg that I gained from baby birth earlier this year. I am hoping you can help me. I eat non-veg as well and have no health issues. If you guide me I’ll appreciate it.

    • Mukta Agrawal says:

      Hi Filza, I would really like to help you but if you can mail me your complete details making a diet plan would be more easy and valuable-

      Please mail us the below details

      Full Name:
      Veg. / Non Veg. Diet:
      Medical Problems (If Any):
      Purpose for Diet Chart:

  12. Bala says:

    Hello,, i want to.loose so much of weight
    My age is 35
    My height 173 CM
    My weight 93kgs
    Pls suggest good diet for reducing wait

  13. Radhika says:

    Hello Mukta, I am 44 years old, 5’2″. I am 65 kg, and have hypothyroidism. I would like to loose at least 5 kgs in next couple of months. Could you please suggest diet plan, and how much time is ideal to loose 5 kgs.


  14. Kusum says:

    Hello I am 33 height 4.9 weight 67 which I gained after cesarian. I have one yr daughter too.

    Please mail me diet plan so that I can loose my weight fast as my daughter first birthday is in Oct I want to look good please help me. I have no medical issue.

    My email.

    • Mukta Agrawal says:

      Hi Kusum I have mailed you the diet chart please check but then I can not promise you to lose more than 2-3 kg in a month as that is ideally a healthy weight loss.

    • Mukta Agrawal says:

      Hi Rutuja, I will be glad to provide you with a weight loss diet chart but before that please mail me your complete details with medical problems if any, Medications if any and also let me know is your periods regular. Mail me at

  15. Nitika says:

    Hello,, i want to.loose so much of weight
    My age is 25
    My height 5’2″
    My weight 84kgs
    Pls suggest good diet for reducing wait

    • Mukta Agrawal says:

      hI Nisha, I am so sorry but I do not believe in crash dieting and hence can not suggest you any such diet plan which is not healthy

    • Mukta Agrawal says:

      Hi Kajal, Surely I can make a diet chart for you but then you need to provide complete details about you and need to mail at

      Medical problems if any
      Medications if any
      Family History of Medical Problems
      Wake Up time
      Sleep Time
      Water intake per day
      Morning to evening Diet routine
      The purpose for Diet chart

  16. Aakanksha Mahajan says:

    Hi dear
    I am Aakanksha Mahajan
    Age:- 30 year old
    Height:- 5’8″
    Weight:- 83
    Food – vegetarian and dairy
    Medical problem – post delivery ( hyperthyroidism), fatty liver
    On medicine – 75 mcg Thyronorm
    Need to reduce wait to 67 kg
    How should I do that as I am a homemaker .Dear please send the following diet chart

    • Mukta Agrawal says:

      Dear Aakansha Thanks for sharing your details but I guess what you have mentioned a Hyperthyroidism should be Hypothyroidism as far as your details are concerned but still I would like to see your reports to cross verify as both condition diet are very much different so I have to be rest assure before I suggest you any diet.

      Share your reports on

  17. Edwin says:

    Full Name: Eddie
    Age: 24
    Height: 6’1
    Weight: 98
    Veg. / Non Veg. Diet: Non Veg
    Medical Problems (If Any):
    Purpose for Diet chart : want to reduce over weight with healthy diet plan

  18. Nidhi says:

    Hi Mukta

    I am 39 Years with PCOD condition. Height: 5.3 and weight 82Kg. I am pure vegeteraian and have a desk job for 9-10 hours.
    Please advsie diet/simple excercise to reduce weight.


  19. Anupama says:

    Hi mam, am anupama. Am 27 year old from Kerala.75 kg, 160 cm, non vegetarian. I want to reduce to my healhy weight.I have PCOD.Kindly send me one dietplan.

  20. Chandni Agarwal says:

 33 Height: 5’3 
Weight: 80
 Veg. (Can eat eggs). Want to lose weight in a healthy way, also have a 4 year old so want to have energy too.

  21. Pooja says:

    Hi, my height is 5’7″ and weight 74, I want to reduce weight in a healthy way, and I am a strict vegetarian. And I am having hypothyroid. Please do suggest me.

  22. Sri says:

    Hi, my height is 5’6″ and weight 72, I want to reduce weight in a healthy way, and I am a strict vegetarian. And I am having hypothyroid. Please do suggest me.

  23. Lakshmi says:

    Hi Mama

    I am 21 yrs old and my weight is 78 height 5’3 I want to reduce it to 55-60 . Can u pls send me diet plan

  24. Tanu says:

    Dear Ms Agarwal,
    Please could you email me a diet chart for 800 calories intake each day, if possible with 6 small meals . I am a strict vegetarian and have a sweet tooth.


    • Mukta Agrawal says:

      Hi Tanu I am so sorry but I need to decide the number of calories required for you as 800 will be too less please share your complete details with me

      Full Name: 
Veg. / Non Veg. Diet: 
Medical Problems (If Any): 
Purpose for Diet Chart:

  25. JP says:

    Please help with vegetarian diet chart to loose 68 kegs that is easy to follow and prepare with busy work life. Hope you can help.

  26. Kratika Chauhan says:

    Hello mam.
    I have sent my details to the mail id you shared.

    Plz send veg diet chart soon.



  27. Vanshika dhamecha says:

    I am 17 years old n my weight is 70 n height is 5.3 plzzz share a diet plan
    N I want to reduce it 55

  28. Megha says:

    Hi Mukta
    I’m 22 years old. My weight is 80 and height is 5.3. I want to reduce to 55 ,can you share me the diet plan ?

  29. Diana says:

    My weight is currently 67 kgs and height is 5’7” and my age is 25. I need to lose 10 kgs as soon as possible. Can you please help me with the same.

  30. Bujji says:

    Hi…I’m 28 weight is 90….I want to reduce my weight to 70…my height is 5.6 please suggest me some diet….


    Hi, My Name is Anupam. Height 5 ft 7 inch. Weight 84 KG. Want to reduce weight upto 65 KG. Kindly suggest or mail me the best diet plan which really work for me. And how much time take to reach the target of 65KG, if I follow the strict diet plan as you going to suggest.
    Mostly I am Vegetarian but occasionally non veg too.

  32. Nidhi says:

    Please suggest weight gain healthy diet plan.

    Full Name: Nidhi
    Age: 27 Y
    Height: 5.4
    Weight: 47
    Veg. / Non Veg. Diet: Veg
    Medical Problems (If Any): Migrane
    Purpose for Diet chart : Weight gain Stay Fit

  33. Hitesh Sharma says:

    Hi Mukta,

    Please suggest weight loss healthy diet plan.

    Full Name: Hitesh Shatma
    Age: 30 Y
    Height: 5.8
    Weight: 84
    Veg. / Non Veg. Diet: Veg
    Medical Problems (If Any): Gastric
    Purpose for Diet chart : Weight loss Stay Fit

  34. Harbans kaur says:

    Hi mam…my height is 150cm and weight is 77kg..can you pls send me a healthy diet plan, I am suffering from pancreatic divisum , hiatus hernia, lowerback ache,

    • Mukta Agrawal says:

      Hi Akansha do mail me the complete details

      Mail the below details to – you will receive diet chart within 72 hrs

      Full Name: 
Veg. / Non Veg. Diet:  
Medical Problems (If Any): 
Purpose for Diet Chart:

  35. Tee says:

    Hi there!

    My height is 5.3 and my weight is 50-55kgs (haven’t checked lately). I want to reduce it to 44kgs ideally since I’m into sports and need to be very fit.

    It would really help me out if you could send me a diet chart with only Indian vegetarian food, including portion sizes. Thanks so much! <3

  36. Geet says:

    Please suggest good diet plan for losing 9 kgs. Also please suggest for how long should this plan be followed. Below are my details:

    Name: Geet Sharma
    Age: 34
    Height: 4ft 10 inches
    Weight: 54
    Veg. / Non Veg. Diet: vegetarian
    Medical Problems (If Any): none
    Purpose for Diet chart : Want to lose 9 Kgs (want to lose cellulite on thighs/ arms and tummy)

  37. Harika says:

    Hi Mukta…
    Am harika.i want loose atleast 10kgs weight.
    Now am 69kgs,height 5feet,am age is 27.
    So can u send me the diet plan/chart to loose 10kgs with healthy diet.
    Thanks in advance.

  38. satisha says:

    Hi madam
    I am satisha after pregnancy i put on too much of weight and actually my skin colour is white but now it was turned into black,and also hair lose please mam advise me a good diet chat
    my height is 5.6
    weight 68
    age 25

  39. lakshmi durga says:

    Hi mam
    my name is lakshmi ,my father has sugar he has very big stomach he is taking insulin injection every day please advise him good diet chart for him.His height is 5.10 feet,age51,weight 95 ,non vegitarian,suffering from sugar and Bp

  40. ADITI says:

    Hi Mukta ,

    Very nice article .I am 31 and a mother of 3 yr old son.Just started working as IT professional.When I was breastfeeding my weight was in control even I have hypothyroid.But Now my weight is not increasing but still I feel bulky.I am 59 kg and 5 ft.I have to reduce at least 8-10 kg. Please share diet plan ..As I have to do meal prep in weekends only.Specially after bf at 8:00 am ..I got hungry around 11 am.
    My email :

    Awaiting for your reply and email.


  41. Pinky says:

    Hi Mukta,
    Read your article, it is really helpful to get the recipes of healthy breakfast.
    My age is 32 and I am planning for a baby by April or May
    My weight is 70Kg
    Can you please help me with the healthy diet, so that i lose my weight and also my body is prepared to conceive
    Thank you so much oin advance
    my email id is

  42. RS patil says:

    Hi I am 53 years old. My height is 5 Feet & 9 inches. My weight is 98 Kg . Now I am started to suffer with diabetics. I am not taking breakfast. I eat only 3 chapati & vegetable two times & walk 3km/day but my weight is going to increase per year please suggest me diet chart of a day.

  43. Neha says:

    Hi Mukta, i am 44 yrs and had fibroids in uterus due to that gained weight, will be operated soon,pls mail me a diet chart .My Details are below: Name Neha, Age -44,Female,Non veg, fibroids in uterus, over weight, my height is 5.4 and weight is 70 kgs. . Pls suggest regards Neha

    • Mukta Agrawal says:

      Hi Rakshitha loosing 15 kg weight in 2 months is quite a unhealthy practise and I will never suggest you to do the same as there are high changes when you loose huge amount of weight in less time you gain back double the weight

      You can loose 2-3 kg weight in a month with diet, exercise and supplements

  44. karthika m v says:

    hi my name is karthika age 30 height 160cm weight 60kg.purpose for diet chart:pcod.tummy coming out more..pls send a diet chart

  45. Akhil says:

    HI I am 33 years old guy. My weight is 78 Kg . My height is 165cm. Its look like i gain wight more and my tummy is coming out. I want to reduce my weight by 4 to 5 kg. Please help me with my diet plan and other suggestions are also wlcome.

  46. Shruthi says:

    Hello Mam….
    Myself Shruthi….my height is 5.3 and weight is almost 89 kgs. Ineed to reduce weight very badly since m getting married with in 2 months that is in the month of September. Kindly suggest what would be thw perfect to solve this and reduce my weight.
    Thanking You,

  47. Anandhi D says:

    Hi ,

    My weight is 67, My doctor suggests me to reduce it for 60 due to some health issues. Can you send me the diet chart?

  48. saumya says:

    Hi Mam. Im 5’7 and weigh 87kgs. I need to reduce immediately since I’m getting married. Can you please tell me the fastest and the most effective weight loss diet routine..would be really thankful

    • Mukta Agrawal says:

      Hi saumya I am mailing you a weight loss diet chart and always remember there is no shortcut to success I am giving you a diet chart which will slowly and gradually help you loose weight with no side effects

  49. Chelsea says:

    Hello My age is 21, I weigh about 80 kgs and my height is 5’8″ . Can u please mail me my diet chart. I’m a south Indian

  50. Ginny says:

    Hello Ma’am,
    I am a vegetarian. My Height is 160cm and my weight is 70 kgs. I am desperately trying to loose some weight.
    Can you please help me?

  51. Mannu says:

    Hi Mam,

    My Height is 5’3″ inches and weight is 80kg. What should be the apt body weight and the Diet Plan for me?
    I am working and having a sitting job.

    • Mukta Agrawal says:

      Hi Mannu
      As per your height , your ideal body weight should be 60 kgs.
      i have already mailed you a diet plan, please check.

  52. Rachel says:

    Hi Mukta mam,
    I have 160cm height and 66kg weight. Can u please send me a diet plan.I am from kerala. Can you also tell me what should be my optimum healthy weight.

  53. Lekshmi says:

    Hi..mukta ma’am…
    Will u please send me a diet plan…I am keralite….my height 167cm
    Weight 72 kg…

    • Mukta Agrawal says:

      Hi Pooja
      The recipes included in the article are nutritious and healthy breakfast options if you are looking for weight loss.
      It do not have any disadvantages, do not worry about the same.

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