| The Atkins low-carb diet consists of four
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| | do not eat those foods alone. Eat them
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| phases: Induction, Ongoing Weight Loss,
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| | with foods high in fat and fiber to help
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| Pre-Maintenance, and Maintenance. This
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| | minimize their impact on your blood
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| article focuses on phase II of the Atkins
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| | sugar.With fruits and vegetables, the
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| diet, ongoing weight loss, or OWL.The OWL
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| | more color they have, the more nutrition
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| phase of the Atkins diet begins
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| | they have. If you have a choice between
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| immediately after the two-week induction
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| | red grapes and white grapes, choose red.
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| phase. This is the fun part of the diet
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| | Also, be careful of dried fruit as it
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| where you get to experiment with new
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| | concentrates the natural sugar and could
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| foods and determine how they affect
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| | potentially make a small piece have as
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| you.As you move from one rung to the
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| | many carbohydrates as the entire
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| next, you add carbohydrate foods back
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| | fruit.When looking at low carbohydrate
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| into your diet in the order prescribed by
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| | pre-packaged foods, check the ingredients
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| the OWL carbohydrate ladder. Adhering to
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| | against the ladder below. The highest
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| this order tends to minimize blood-sugar
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| | rung for the ingredients is the rung you
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| surges that could reactivate food
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| | must be on to eat it.The OWL Carbohydrate
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| cravings. While fat and protein will
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| | LadderThe foods listed in each rung of
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| continue to be the mainstays of your
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| | the ladder below are examples of low AGR
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| diet, you will eat less of them as you
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| | foods for their rung, unless noted to eat
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| add carbohydrates.As you choose foods
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| | in moderation. This is intended to be an
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| from each rung on the ladder, you should
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| | example of some of the foods you can eat,
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| choose most often from foods with a low
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| | not an exhaustive list of all the foods
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| Atkins Glycemic Ranking, or AGR. The
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| | you can eat.Vegetables
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| concept of AGR was followed in the 2002
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| | More salad and other vegetables on the
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| edition of [i]Dr. Atkins New Diet
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| | acceptable foods listDairy
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| Revolution[/i], but it was formally
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| | Fresh cheeses:
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| introduced in [i]Atkins for Life[/i].
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| | Cottage cheese
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| Foods with a low AGR will have the least
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| | Farmer's cheese
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| impact on your blood sugar for each rung
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| | Ricotta cheese
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| of the OWL ladder. The foods listed in
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| | Pot cheeseKeep portions small for
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| each rung of the ladder below are
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| | Hard aged cheese
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| examples of low AGR foods for their
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| | Cream, heavy and light
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| rung.As you hit each Atkins OWL rung, you
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| | Half and half
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| can add up to 5 net carbohydrates from
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| | Sour cream
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| that rung. For each food group you add,
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| | Low-carb ice cream, yogurt, and
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| you should eat from it no more than three
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| | milkSeeds and Nuts
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| times the first week and monitor your
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| | Macadamias
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| body for changes, using foods from
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| | Almonds
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| induction and lower rungs to increase
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| | Peanuts/Natural Peanut Butter
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| your carbohydrates on the off days. You
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| | Coconut
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| need to give it the entire week as a
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| | Sunflower seeds
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| couple of days may not be enough to know
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| | Sesame seeds
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| how a food is affecting you. You can eat
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| | Walnuts
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| daily from same food group the second
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| | PistachiosBerries
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| week as you continue to monitor your
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| | Eat frequently from:
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| progress.I personally recommend spending
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| | Strawberries
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| a minimum of two weeks on each rung of
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| | Blueberries
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| the ladder, and preferably a month. This
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| | Blackberries
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| allows you time to adjust your diet and
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| | RaspberriesEat moderately from higher
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| learn how different foods affect you. For
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| | AGR melons:
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| example, one brand of cheese may cause
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| | Watermelon
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| you problems while another brand is just
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| | Honeydew
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| fine.You should only skip a rung if you
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| | CantaloupeWine and other spirits low in
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| do not plan on eating from it. For
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| | carbs
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| example, someone may have dairy
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| | Spirits
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| allergies, so they may skip the Atkins
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| | White Wine
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| OWL dairy rung #2.If you do skip a rung,
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| | Red Wine
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| I have found that it is best if you spend
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| | Low-carbohydrate BeerLegumes
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| the time you normally would have spent
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| | Lentils
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| for that rung before moving to the next
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| | Kidney Beans
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| one. This helps to give your body enough
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| | Pinto Beans
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| time to adjust before giving it the
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| | Black Beans
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| higher AGR foods. For example, if you
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| | Hummus
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| normally spend three weeks on each rung,
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| | Chickpeas
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| and you want to skip alcohol rung#5, then
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| | Tofu
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| you should spend six weeks at berries
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| | Soybeans
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| rung #4 before proceeding to legumes rung
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| | Soy milk, unsweetenedFruits other than
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| #6. In the same example, if you normally
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| | Berries and Melons
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| spend two weeks on each rung, then you
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| | Plums
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| would spend four weeks at the berries
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| | Kiwis
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| rung #4 before proceeding to the legumes
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| | Peaches
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| rung #6.Your ability to add all the food
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| | Apples
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| groups back depends upon your Atkins
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| | Grapefruit
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| Carbohydrate Equilibrium, or ACE. The
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| | TangerinesStarchy Vegetables
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| term ACE was introduced in Atkins for
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| | Keep all portions small
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| Life, and it replaces the old term CCLL,
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| | Carrots
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| which meant Critical Carbohydrate Level
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| | Green Peas
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| for Losing. For example, someone that
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| | Acorn squash
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| does not exercise and has a low ACE would
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| | Butternut squashEat rarely:
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| probably not be able to add legumes back
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| | Corn
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| during OWL, while someone who is young,
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| | Potatoes
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| works out regularly, and has a high ACE
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| | Sweet potatoesWhole Grains
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| might have no problems climbing to the
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| | Keep all portions small and focus on
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| top.Once you begin consuming alcohol on
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| | whole, unprocessed grains:
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| rung #5, be sure to count the
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| | Old fashioned Oatmeal (Steel cut oats
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| carbohydrates and monitor your weight
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| | Oat Bran
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| loss. Spirits have no carbohydrates,
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| | Wheat Bran
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| while white wine and red wine have 0.9
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| | Low-carb (soy) bread and muffins
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| and 2.0 carbohydrates respectively.
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| | All-bran
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| Alcohol will suspend weight loss as you
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| | Barley, cookedElleth Faewen began the
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| do not burn fat while your body has
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| | Atkins diet in October of 2003 and
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| alcohol to burn. If you find that you are
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| | provides support for those interested in
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| stalled, discontinue your alcohol
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| | low-carb dieting at She also provides
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| consumption.When you get to the last
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| | support for women at an Internet company
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| three rungs of the ladder, you are eating
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| | dedicated to helping women who are trying
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| foods with the highest AGR. Make sure you
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| | to conceive, pregnant, or adopting.
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