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Cabbage Soup Diet
Cabbage Soup Diet for Weight Loss
The cabbage soup diet has been a dieting mainstay for decades and is still wildly popular. Many claim that the diet can easily result in 10-15 lbs. (4.5-6.8 kg) of weight loss in a single week. However, the effectiveness of the diet is far from agreed upon, and the cabbage soup diet is oftentimes marred in controversy.
What is The Cabbage Soup Diet?
The cabbage soup diet is a temporary diet, usually followed for 7 days. While following the diet, you strictly limit your intake to cabbage soup, calorie-free beverages, and certain other low calorie foods.
Advantages of The Cabbage Soup Diet
Rapid Weight Loss: If you’re looking to lose weight and lose it fast, the cabbage soup diet is for you. Individual results vary, but most people tend to lose about 10 pounds (4.5 kg) over the course of 1 week, which is about 3-5 times more weight than could be achieved from most other diets in the same period of time.
Simple: Because much of the diet is “ad-lib”, meaning you can eat as much as you want of certain foods, there’s no measuring, weighing, or reading food labels.
Temporary: Unlike most diets, which require a long-term commitment, the cabbage soup diet is only 7-days long. This allows you to go back to your lifestyle after the week is over.
Veggies: The high amounts of colorful vegetables like bell peppers and tomatoes provide your body with your body with plenty of healthy antioxidants and fiber during the diet.
Disadvantages of The Cabbage Soup Diet
Water Weight: When it comes to overall health, most scientists now feel that body composition, the ratio of fat to muscle, is more important than total weight. Doctors and nutritionists feel that much of the weight loss that occurs while following the cabbage soup diet is mostly made up of water and muscle, not body fat.
Weight Rebound: If you go right back to your old eating habits after the diet is over, the weight is sure to come back on eventually. In fact, many studies have found that when weight is lost quickly, it’s oftentimes put back on in the form of extra fat. 1
Boring: Many find that the monotony of eating cabbage soup everyday makes them enjoy their food less than they did before.
How Does It Work?
Believe it or not, but there’s nothing special about cabbage that helps people lose weight. Experts are still unsure why exactly the cabbage soup diet is effective, but here are some of the most agreed upon mechanisms:
- Low-Calorie: As you can imagine, cabbage soup is very low in calories. Because cabbage soup will be the cornerstone of your diet, it’s likely that your caloric intake will range from 800-1,200 calories per day. This caloric deficit is so great that it accelerates weight loss, thus resulting in such a rapid drop in pounds.
- Fiber and Fullness: Research shows that fiber helps curb appetite and keep people feeling more full and satisfied after meals. Cabbage soup is packed with high-fiber vegetables like bell peppers, onions, and tomatoes, putting a stop to high calorie cravings. 2
- Cooking: A study out of Pennsylvania State University showed that dining out frequently was strongly correlated with weight gain. Because the meals in the cabbage soup diet plan can’t be found in restaurants, it forces you to cook at home, which is a good thing. 3
Cabbage Soup Diet – Guidelines
Important Guidelines for Cabbage Soup Diet Success:
- Be Prepared: Before the diet starts, make sure your kitchen is stocked with the ingredients you’ll need -not as you go. This will makes following the diet hassle-free.
- 7-Day Limit: Because the diet is so extreme, it’s not recommended to follow the diet for more than 7-days at a time. Any longer than that and you could be setting yourself up for nutrient deficiencies.
- Don’t Cheat: It’s important to strictly follow the diet for the full 7-day period. A single high-calorie meal can derail results.
- Watch What You Drink: Although the focus of the diet is on food, what you drink will also make or break your efforts. Be sure to avoid all sugary drinks like soda and fruit juice and drink plenty of water, tea, and diet drinks.
Example 7-day Cabbage Soup Plan
Although the exact diet varies, here is a typical 7-day cabbage soup diet meal plan:
Day 1: Cabbage soup and any fruit (except for bananas). Consume plenty of calorie-free fluids like tea and coffee (unsweetened).
Day 2: Cabbage soup, and ad-libitum non-starchy vegetables. A baked potato is allowed at one meal.
Day 3: Cabbage soup, fruit, and non-starchy vegetables.
Day 4: Cabbage soup, 2 glasses of skim or soy milk, and fruit (including bananas).
Day 5: Cabbage soup, 15 ounces of lean meat like chicken, lean pork, or fish and any non-starchy vegetable.
Day 7: Cabbage soup, up to 2 cups of rice, and unlimited fruits (except bananas) and vegetables.
Cabbage Soup Recipe
Here is a typical Cabbage Soup Recipe:
- 1/2 head of cabbage
- 1 container fresh mushrooms
- 5 green onions
- 1 red bell pepper
- 2 cans of diced tomato tomatoes
- 3 carrots, diced
- 1 stalk of celery
- 1 package soup mix
- 1 or 2 cubes of vegetable bouillon
Seasonings: salt, garlic powder, curry, Mrs. Dash, pepper, basil, paprika
After the Cabbage Soup Diet
Believe it or not, but what you do after the diet is just as important as the diet itself.
- Ease Back: After the diet is over, it’s not a good idea to visit the local buffet and gorge on everything in sight. Instead, ease back into your normal routine to prevent the weight from flying back on. Try to maintain a healthy lifestyle to limit the amount of rebound weight gain.
- Prepare for Rebound: A bit of weight regain after you return to your normal eating habits is expected. Knowing this will help you set realistic expectations for the period following the cabbage soup diet.
- Cycle: It’s wise to give your body a “rest” for at least 2 months before going for another round on the cabbage soup diet.
1. Brownell K.D., Greenwood M.R.C., Stellar E., Shrager E.E. The effects of repeated cycles of weight loss and regain in rats (1986) Physiology and Behavior, 38 (4), pp. 459-464.
2. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001 May; 59(5):129-39.
3. McCrory, M. A., Fuss, P. J., Hays, N. P., Vinken, A. G., Greenberg, A. S., Roberts, SB. (1999) Overeating in America: association between restaurant food consumption and body fatness in healthy adult men and women ages 19-80. Obes Res. 7: 564-571
A Detailed Guide to the Cabbage Soup Diet: Can the Plan Help You Lose 10 Pounds in 7 Days?
Before you try this fad diet, learn what it involves — plus, what experts have to say about whether the approach is safe and effective for fast weight loss.
By Kristeen Cherney
Medically Reviewed by Lynn Grieger, RDN
The cabbage soup diet is an eating plan that is designed to help with quick weight loss. The promise? Eat lots of cabbage soup for seven days and drop 10 pounds.
While touted as a way to lose extra pounds in a short amount of time, the Mayo Clinic considers the cabbage soup diet as a type of fad diet that simply doesn’t work as well as other proven long-term weight loss methods. Not to mention, the numerous restrictions set forth by the diet could make you lose out on vital nutrients and disrupt your metabolism.
Still, the prospect of eating a lot of cabbage soup for a short period of time still appeals to people who want a quick fix. “This diet ‘works’ merely because it's super restrictive in calories,” says Julie Rothenberg, RD, LDN, owner of JuliENERGYnutrition in Miami. “It markets itself to people who want to lose weight for a special occasion or event coming up.”
While some people do successfully meet such short-term goals, the weight often comes back once you stop doing the diet — much to the same effect as other types of popular diets.
Aside from more weight gain, this fad diet can also cause other uncomfortable side effects that may interfere with your daily activities.
What Is the Cabbage Soup Diet Exactly, and How Does the Plan Work?
“The cabbage soup diet is a seven-day diet [that] is low in fat and high in fiber,” says Rothenberg, explaining that the approach calls for followers to eat cabbage soup several times per day for one week.
According to the Mayo Clinic, fad diets like the cabbage soup diet don’t include exercise as part of their plans. Regular physical activity is essential to help you maintain a low weight. Plus, exercise is good for your heart and brain, decreasing your risk for chronic illnesses.
The purpose of the cabbage soup diet is to restrict calories by restricting your food intake severely. “The low-calorie diet combined with the high fiber content of the filling vegetables, fruit, and cabbage help a person to go to the bathroom more than usual,” Rothenberg says. “At the end of the week, there is weight loss from water weight primarily, and largely due to calorie restriction.”
According to a review published in September 2017 in the journal Functional Foods in Health and Disease, you only eat 1,000 calories or less during the first few days of the cabbage soup diet. Throughout the rest of the week, you gradually increase your calorie intake to about 1,200 calories per day. Given the limited calories you’re consuming during the plan, you could technically lose 4 pounds (lbs) or more on the diet. But this is far more than the recommended 1- or 2-lb loss per week when on a safer, more gradual weight-loss plan.
Proponents of the cabbage soup diet claim it’s designed for short-term use only and may help you transition into a longer-term diet.
Who Should and Shouldn’t Try the Cabbage Soup Diet for Weight Loss?
The cabbage soup diet is intended for people looking for a short-term solution to excess weight — in this case, the diet lasts for only one week. It’s not intended for use any longer than that.
But you can still incorporate some of the recipes you like as part of a moderate, balanced diet after the week is up. The diet is also relatively inexpensive because it incorporates everyday food items — particularly lots of cabbage.
This diet also seems to work best for people who like foods that are on the restricted list of items you can eat. In fact, one of the reasons why people quit this diet is they can’t stand the taste of the soup. You may not like the diet if you need someone to help you stay accountable.
Also, this plan doesn’t seem to work well for people who need to lose significant amounts of weight. This type of diet also isn’t intended for people with chronic illnesses, such as heart disease and type 2 diabetes, who have particular dietary needs that may be harmed with the restricted caloric intake and food limitations.
Cabbage Soup Diet Plan: What You Can and Cannot Eat
The items you can eat on the cabbage soup diet include:
- Cabbage (and lots of it!)
- Other vegetables
- Brown rice
- Sugar-free juice
- Skim milk (on day 4 only)
Still, you can only eat the above items on certain days (see the sample meal plan below). Restricted items include:
- Bananas (except on day 4)
- Whole- or reduced-fat dairy products
Anything not listed in the diet plan is off limits in the cabbage soup diet.
Potential Risks and Benefits of Following the Cabbage Soup Diet
Like all fad diets, the cabbage soup diet poses a range of risks and few long-term benefits. Short-term risks include:
- Loss of concentration
- Too much sodium from the soup
- Muscle loss
An important consideration is the lack of healthy fats in this diet. While you may be looking to get rid of body fat, dietary forms of fat are important in satiety. Healthy fats, such as those found in fish, nuts, and low-fat dairy products, also contain important nutrients. “Essentially there is very little fat included in this diet because the only fat source comes from the beef, or milk if choosing whole milk,” says Rothenberg.
Perhaps one of the most concerning risks associated with fad diets like the cabbage soup diet is the havoc they can wreak on your metabolism, making you gain more weight after you’ve quit the diet. “I have had a client come to me and say they did the cabbage soup diet prior and it did ‘work’ in the short term, but she ended up gaining the weight back with an additional 5 lbs the following week,” Rothenberg recalls.
Although there is no scientific evidence that suggests the cabbage soup diet is safe and effective for weight loss, eating cabbage soup alone as part of a balanced diet may be beneficial.
For example, a preliminary study on the effects of red cabbage consumption in obese mice found decreased cholesterol over the course of eight weeks. The study was published in December 2016 in the Journal of Agricultural and Food Chemistry, though it’s unclear whether the same results would be found in humans and in a randomized controlled clinical trial — the gold standard for medical research.
Aside from fiber, cabbage furthermore has other nutrients that may play a crucial role in weight loss and weight management efforts. According to the September 2017 review in Functional Foods in Health and Disease, certain ingredients in cabbage are anti-inflammatory, and may help regulate your metabolism and blood sugar levels.
This review suggests the potential beneficial anti-inflammatory components in cabbage include:
- Vitamin C
A ½ cup serving of cooked cabbage also contains 1 gram (g) of protein and 1.4 g of fiber, according to the U.S. Department of Agriculture. When consumed with other plant-based foods and lean proteins, cabbage soup can complement your diet. But eating cabbage soup as part of a restrictive diet may cause more problems for your weight than good.
Another study published in April 2014 in the British Journal of Nutrition found that adults who ate soup regularly for five years had healthier weights and overall nutritionally balanced diets. Still, it’s important to note here that the study looked at soups overall, and not just cabbage soup. Study subjects also didn’t face any dietary restrictions as are seen in the cabbage soup diet. It’s also important to note that eating too much soup may negatively affect your blood sugar due to its typical high sodium content.
A Sample Cabbage Soup Diet Meal Plan to Follow
The meal plan for the cabbage soup diet is followed for seven days in this order:
- Day 1: “Day 1 is just the soup and fruit only,” says Rothenberg. Bananas aren’t allowed on the first day.
- Day 2: Cabbage soup and other vegetables (cooked or raw, except for potatoes)
- Day 3: Cabbage soup plus fruits and vegetables (except for bananas and potatoes)
- Day 4: Along with the cabbage soup, you can also have bananas and skim milk on this day only.
- Day 5: Eat beef and tomatoes along with your cabbage soup. “You can eat 2 to 20 ounces (oz) of beef,” says Rothenberg. “Twenty oz of beef [contains] 160 g protein, which is roughly 100g more protein than most people need!”
- Day 6: Unlimited beef and vegetables along with the cabbage soup
- Day 7: In addition to the cabbage soup, you can have brown rice and unsweetened fruit juice.
Extra Precautions to Take if You Try Following the Cabbage Soup Diet
If you’re already at a healthy weight, do not have underlying health conditions that would make the plan unsafe, and want to lose a few extra pounds, talk to your doctor or nutritionist about whether the cabbage soup diet is right for you. Chances are they’ll recommend a longer term, safer eating plan that can help you lose a pound per week instead. Know that losing smaller amounts of weight at a time is better for you in the long run, as it’s more likely to stay off and not pose nutritional deficiencies during the plan period.
As Rothenberg points out, the effect of this diet won’t last, and in the end, the approach may do more harm than good for your waistline. “This doesn't ‘reset’ your metabolism — it messes with it,” she explains, noting that yo-yo dieting tends to lead to more abdominal fat that ends up being increasingly difficult to trim.
While the cabbage soup diet is, in theory, easy to follow, the problem is the diet isn’t sustainable. Healthy, gradual weight loss is much more beneficial, safer, and easier to follow in the long haul.
The Cabbage Soup Diet
The Cabbage Soup Diet is a short-term weight loss diet.
As the name implies, it involves eating large quantities of cabbage soup.
Proponents of the diet say it can help you lose up to 10 lbs (4.5 kg) in one week.
But many health experts warn that the diet is unhealthy and its results are unsustainable.
This is a comprehensive review of the Cabbage Soup Diet and whether it works or not.
The Cabbage Soup Diet is a fast weight loss diet. Supposedly, following the diet for seven days can lead to weight loss of up to 10 lbs (4.5 kg).
The diet works exactly as it sounds. For seven days, you eat almost nothing but homemade cabbage soup. Each day, you can also have one or two other foods, such as skim milk, fruit or vegetables.
Many sources claim the diet works not by acting as a starvation diet, but rather because cabbage is such a low-calorie food that your body ends up burning more calories digesting it than the cabbage itself contains.
Therefore, the more soup you eat, the more weight you lose.
The diet is intended to last no longer than one week at a time, for the purpose of slimming down before an event or jump-starting a longer-term diet plan.
The Cabbage Soup Diet is also known by other names, such as the Sacred Heart Hospital Diet or the Mayo Clinic Diet, supposedly because it was developed in a hospital for quick weight loss before surgery for heart patients.
But the implicated hospitals have denied these claims.
No one knows exactly where this unique diet originated from. In the end, the consensus seems to be that it first gained popularity during the 1980s and 1990s and has stuck around ever since.
Bottom Line: The Cabbage Soup Diet is a one-week weight loss diet that promises to help you lose up to 10 lbs (4.5 kg).
Homemade cabbage soup forms the basis of this diet.
In order to start, you need to prepare large batches of soup to eat for the entire week.
The ingredients vary based on the source, but this is the basic recipe:
The Cabbage Soup Recipe
- 2 large onions
- 2 green peppers
- 2 cans of tomatoes
- 1 bunch of celery
- 1 head of cabbage
- 3 carrots
- 1 package of mushrooms
- 1–2 bouillon cubes (optional)
- 6–8 cups water or vegetable cocktail such as V8
- Chop all vegetables into cubes.
- In a large stock pot, sauté onions in a small amount of oil.
- Then add remaining vegetables and cover with water or vegetable cocktail and add bouillon cubes or other seasonings, if desired.
- Bring to a boil, then reduce to medium heat. Let simmer until vegetables are tender, about 30–45 minutes.
You may season the soup with salt, pepper, hot sauce, herbs or spices. You may also add other non-starchy vegetables, such as spinach or green beans.
Every day you should eat as much cabbage soup as you want, at least for several meals. Supposedly, the more soup you eat, the more weight you lose.
Rules of the Diet
Each day of the diet, you are allowed to fill up on one or two other low-calorie foods in addition to the soup. However, it is important not to make any other substitutions and to drink only water or other calorie-free beverages, such as unsweetened tea.
A daily multivitamin is often recommended because the diet can limit nutrient intake.
These are the rules for each day of the Cabbage Soup Diet.
- Day one: Unlimited cabbage soup and fruit, but no bananas.
- Day two: Only soup and vegetables. Focus on raw or cooked leafy greens. Avoid peas, corn and beans. You may also have one baked potato with butter or oil.
- Day three: As many fruits and vegetables as you can eat, in addition to the soup. However, no baked potato today and still no bananas.
- Day four: Unlimited bananas, skim milk and cabbage soup.
- Day five: You are allowed 10–20 oz (280–567 grams) of beef, which you may substitute for chicken or fish. You may also have up to six fresh tomatoes and unlimited cabbage soup. At least 6–8 glasses of water.
- Day six: Soup, beef and vegetables. You may substitute the beef with broiled fish if you did not yesterday. Focus on leafy greens. No baked potato today.
- Day seven: You may have vegetables, brown rice, unlimited fruit juice, but no added sugar. And of course, cabbage soup.
You should not continue the diet for more than seven days at a time. However, you may repeat the diet as long as you wait at least two weeks before starting it again.
Bottom Line: In order to follow the Cabbage Soup Diet, you need to prepare large batches of cabbage soup to eat multiple times per day. You are also allowed to eat one or two other foods each day.
The Cabbage Soup Diet has never been studied, so it is not possible to truly confirm its effectiveness.
Yet because the Cabbage Soup Diet is very low in calories, it will probably cause you to lose weight.
Despite the fact that you are allowed to eat unlimited amounts of soup and certain other foods during this diet, the choices are so limited and low in calories that it would be very difficult to eat enough to maintain your body weight.
Unfortunately, although the Cabbage Soup Diet will probably help you lose weight, most of that weight is likely to come back as soon as you stop the diet.
A big problem with very-low-calorie diets like this one is that when calorie intake is restricted, or when you lose a lot of weight, your body responds by lowering your metabolic rate, meaning you burn fewer calories per day than you used to (1, 2, 3).
Interestingly, this lowering of metabolism is a common cause of weight loss plateaus in longer-term diets.
However, your metabolism may start to slow down as early as three days into a very-low-calorie diet. This is often part of the reason why it is so hard to prevent weight gain after stopping a crash diet (1, 2).
Nevertheless, very-low-calorie diets also have some benefits.
When obese people follow very-low-calorie diets under the supervision of a doctor, the diets typically last 4–12 weeks and can cause significant short-term improvements in weight loss and metabolic health (3, 4, 5).
But a few studies have shown that even short-term diets that are very low-calorie can temporarily decrease insulin resistance, even though they are too short to produce large changes in body fat (6, 7).
Another potential positive of the Cabbage Soup Diet is that you are not forced to go hungry. You may eat as much as you want of the foods that are allowed each day.
The diet also includes plenty of fruits and vegetables, which are low in calories and high in fiber.
Another positive point is that the Cabbage Soup Diet is very cheap to follow.
Unlike other diets that require you to purchase expensive supplements or books, this diet only requires you to purchase the low-cost ingredients for the cabbage soup and a few other basic foods.
Bottom Line: The Cabbage Soup Diet is very low in calories, so it should cause you to lose weight if you can stick with it. However, the weight loss is usually only temporary.
Although the Cabbage Soup Diet may have a few benefits and will probably help you lose some weight, the drawbacks may outweigh them.
One of the main problems with the Cabbage Soup Diet is that it can only be followed for one week, which is not long enough for meaningful weight loss.
Your body can only burn so much fat per week. In the first week of a low-calorie diet, only about 34% of the weight lost is actually from fat (1).
The other two-thirds comes from lost water weight and muscle mass (1).
This so-called water weight comes from your glycogen stores, which are your body's quick energy reserves. Normally, glycogen binds to water molecules when it's stored in the body.
When you don't eat enough calories, your body uses up the stored glycogen as energy, and also sheds that extra water (1, 8).
However, as soon as you return to a less restrictive diet, your body will rebuild those emergency stores and the water weight will come right back, even if you continue with a healthy diet after finishing the Cabbage Soup Diet (9).
Another big problem with the Cabbage Soup Diet is its lack of nutrients.
The Cabbage Soup Diet has so few food choices that it is deficient in many vitamins and minerals and offers no real source of protein on most days.
The fact that it is frequently low in protein also means that it will be harder to prevent muscle loss during the diet, which is especially important for keeping your metabolism up.
The final drawback of the Cabbage Soup Diet is that it is very bland by nature, which means it is very hard to stick with for an entire week.
Many people complain that the cabbage soup is tasteless and unappetizing from the start. Having to eat the same thing day after day may be enough to make most people cheat or even quit before achieving the results they want.
It also requires frequent large-batch cooking in order to prepare enough cabbage soup to eat for the entire week. This may be a drawback for some people.
Bottom Line: The Cabbage Soup Diet is bland, hard to stick to and deficient in many nutrients. Since it is only one week long, most of the weight you lose is only water weight and will come back once you stop the diet.
The Cabbage Soup Diet is not recommended for more than one week at a time because of how restrictive and nutritionally imbalanced it is.
It Is a Very-Low-Calorie Diet
Although the Cabbage Soup Diet is not a starvation diet, the foods are so low in calories that it would be difficult to reach 1,000 calories per day.
This is below the estimated minimum calories needed to maintain a stable weight. That minimum is typically 1,200 calories for women and 1,500 calories for men, on average (10).
Very-low-calorie diets under 800 calories per day are only recommended for obese people under the close supervision of a physician.
It May Not Provide Enough Nutrients
Low-calorie diets that are used under the supervision of a physician are typically designed to be nutritionally adequate (11, 12).
Yet the food choices of the Cabbage Soup Diet are very limited and unbalanced. The diet includes almost no protein for five out of seven days and most days it is also very low in carbs, fat and calories. It is also deficient in many vitamins and minerals.
There is not a serious risk of vitamin and mineral deficiencies if you only follow the diet for one week, especially if you decide to take a multivitamin. But this doesn't make up for the diet's lack of calories and protein.
Consequently, many people on the Cabbage Soup Diet complain of dizziness, weakness and feeling light-headed during the diet.
Flatulence and Cramping
Because this diet is also very high in fiber, many people also complain of flatulence and cramping as major side effects. These effects may even be bothersome enough to stop the diet (14).
There have been a few anecdotal reports of gallstones and gallbladder blockages in people who used the Cabbage Soup Diet over the long term.
Gallstones can be the unintended consequence of any rapid weight loss.
Normally, when you eat high-fat foods, your gallbladder releases digestive juices to help break them down.
However, if you hardly eat any fat, your gallbladder may not empty for longer periods of time, making it more likely that stones will form inside it.
Gallstones may be more common among people following a very-low-calorie diet or a low-fat diet such as the Cabbage Soup Diet (13).
Big Changes in Blood Sugar Levels
If you have diabetes and you're interested in going on the Cabbage Soup Diet, proceed with caution. The low carb and calorie content may cause big changes in your blood sugar levels.
But for most healthy people, the Cabbage Soup Diet is not likely to have dangerous side effects as long as it is only used for one week, as intended.
Bottom Line: The Cabbage Soup Diet is not suitable for long-term use because it lacks key nutrients. Despite some uncomfortable side effects, going on it for one week is probably not dangerous for most healthy people.
Just like other very-low-calorie diets, the Cabbage Soup Diet is likely to cause weight loss if you can stick to it for the entire week.
However, it is only a short-term diet, so unless you make permanent changes to your lifestyle, you will likely gain most of the weight back.
Additionally, the Cabbage Soup Diet is extreme and nutritionally unbalanced. Many people also find it unappealing and hard to stick to.
While this diet may help you shed a few pounds quickly, you're better off trying something else if you want to achieve long-lasting weight loss and better health.
An evidence-based nutrition article from our experts at Authority Nutrition.
01.04.2017 10:50 pm Updated by Admin
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