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VRK sir’s Healthy Life

LIQUID diet plan


Below “Four” Pillars are Mandatory.

Pillar 1) Multi vitamins tablets 1+1 ( Morning and evening) per day. Any brand / any name is fine as long as it is
in “Capsule” form. “Omega3 Fish Oil” tablets 2 per day. One in the afternoon and one in the evening/night
Pillar 2) Lemons 3 min . Can be taken with soup or with water.
Pillar 3) 4 Liter’s water min.
Pillar 4) Fat 70 min -- 100 gm max.
1:Coconut oil, 2:Pure ghee, 3:Olive oil, 4:Butter
5.Cream on curd (perugu meeda meegada / Dahi ka upar Malai) .
Cream on Milk is NOT ALLOWED.. ONLY Cream on Curds is allowed
Cheese cannot be consumed during liquid diet and also it is not counted as fat.
6) Venna / Makhan

NOTE : Take fat in warm water or, Green tea, White tea (without sugar) black coffee or Bullet proof coffee

VEGETABLE soups/FISH SOUP/ MUTTON BROTH SOUP allowed ..MAKE IT TASTY BY ADDING
MASALAS(homemade), Ginger garlic paste(homemade)..

Butter Milk : 2 spoons Curd with 1 litre’s water with lemon (No salt to be added ) – this is counted as part of
pillar 3 where 4 litre’s of water to be consumed.

NOTE: POTKLOR syrup 5 ml per day during evening/night around 7 pm is suggested to take mixed with water
50-100 ml. Whenever you are doing Liquid diet POTKLOR need to be consumed.
Use vegetables like carrot/onion/tomato – 1 no each , pumpkin, Bottle guard , Greenleaf vegetables can be
used as part of “Clear Soups” .. NO blending of vegetables or Greenleaf vegetables is allowed.. The cooked
vegetables should be squeezed with hand and then filtered.. NO PULP is allowed during the liquid diet.. Soup
should be “Clear Soup” ..Vegetables like Potato, sweet potato, beans,Arvi (Colacasia), Kanda
(Suran/Yam), Raw Banana, Pendalam (Tapoica), Beetroot, Peas, Chikkudu kaya (Broad
beans/kidney beans) are NOT ALLOWED
----------
Salt- Kallu Uppu/Crystal salt form Only (Sea Salt) to be used.
Rock Salt, Saindhava Lavanam, Crystal salt(iodised) etc are not to be used.
The Kallu uppu what we get in packets is iodised, which means processed with chemicals.
Seasalt...Samudrapu uppu✅ , Non-iodised crystal salt/process cheyyani kalluppu✅
Rock salt or Himalayan pink salt ...Saindhava lavanam❌
Iodised Crystal salt/kalluppu❌
NO SOLIDS allowed (Nothing can be taken which needs we have to “bite”
No juices, No cool drinks ,No fruits ,No tamarind ,No coconut water ,No food colours
No sugar, No honey ,No jaggery..

How to come out of Liquid diet to 1 Meal/2 Meal

Eat soaked Badam 10 numbers in the morning... and after 1.30 hours eat Veg Curry .... if you are non veg
eating habits and want to eat non veg... then after another 1.30 hours of having Veg Curry.. you can have it...
On the day of switching over to 1 Meal or 2 meal will not be considered 3 meal or 4 meal as the food should be
given to the body in STEP by STEP after observing the Liquid Fasting.. However from 2nd day of shifting over to
1 Meal/2 Meal the eating should be ALLOWED only with MEAL.

Note: Please consult your Doctor before starting the diet.


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VRK’s Solid Diet Plan

Solid diet plan – Single/Two meal diet Plan

One Meal Diet : Whatever solid food you take ( veg or non-veg) should be consumed ONLY once in a
day.. You cannot take 12.30 PM curry , 2 PM badam/Almonds, 4 pm Pista and 7 pm Keera or Salad or
other solid food.. Basically whatever you plan to eat .. should be consumed in one go.. again.. just
because you are going to eat only once.. DO NOT EAT just because of the taste.. eat only your
hunger is taken care….

Two Meal Diet : Whatever solid food you take (veg or non-veg) should be consumed ONLY Two
times in a day.. You cannot take 12.30 PM curry , 2 PM badam/Almonds, 4 pm Pista and 7 pm again
Curry etc or other solid food.. Basically whatever you plan to eat .. should be consumed two times in
a day.. again.. just because you are going to eat only once.. DO NOT EAT just because of the taste..
eat only your hunger is taken care….

Three Meal Diet : This diet is exclusively for those “individuals” want to GAIN weight and Strictly not
for other members. Those individuals who want to gain weight should consume daily 120 to 150
grams of FAT and eat 3 times a day the food as per food items suggested in this diet. Also, incase
individuals still fee hungry even after having 3 times a day, they can even go for additional meal (4th
time) during the day.. If one follows this the individuals can achieve their Goal.

We have to take FAT min70 gms to max.100 gms (Pillar 1) during first 10 days of Starting the diet,
Next 50 to 70 grams till target, 4 ltr’s water (Pillar 2), Lemons 3 (Pillar 3) and 1-Multi vitamins tablet
and 1 or 2 no’s of “Omega3 Fish Oil” tablets (Pillar 4).
Note: Whoever is eating 3 times “Fish Curry” in a week or whoever is taking min 3-4 spoons of “Flax
seeds powder/Avishe ginjalu powder/walnut” as part of curries should be taking 1 number Omega3
tablet per day. If not they should be taking 2 No’s Omega3 tablets per day.
Always take Omega3 tablet during Afternoon and Evening. Do not take in the Morning.

Always suggested to take FAT in warm water/Green tea/White tea (without sugar)/black
coffee/Bullet proof coffee. Also do not take entire FAT in One go.. Ensure you take 10-15 grams each
time and consume day’s quota in 5-6 times than one go.

0 to 6: Eggs 🥚 /day
Per one day -1: onion , 1: tomato 1:carrot (allowed) 0 to 6: Eggs 🥚 /day
Non-veg items : ladies 250 grams /day
Chicken, Mutton, Fish prawns and any non-veg allowed.
You can add homemade (ginger garlic paste)
Only sea salt (samudrapu uppu) , No ready to eat foods allowed or food procured/ordered from
hotels etc
Paneer -100 grams/Day, Cheese-100 grams / day allowed, Veg soups allowed, 0 to 10 almonds , 0 to
10 pista , 0 to 15 walnuts
Note: Those who are doing the diet for “Diabetes” SHOULD NOT eat PISTA

5 spoons Flaxseed/Avisalu, Sesame seeds(white) / Half Coconut-fully matured and not tender
coconut meat/day allowed

Milk and curd only in curries 2 spoons /day, incase individuals are habituated to prepare curries with
milk/curd

Note: Please consult your Doctor before starting the diet.


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2 spoons Curd with 1 litre water with lemon(No salt to be added)


No juices/No cool drinks /No fruits /No tamarind /No coconut water /No food colours
No dhaanyalu or grains or millets/No grains pulses or pappulu

Pillar 1:-

For the first 10 days of the program individuals need to consume 70-100g FAT
(Ghee/Coconut oil/olive oil/Butter, Malai/cream on curds, Venna/Makhan) without any
deviation. Irrespective of liquid/solid (one/two meal) first 10 days individuals need to
consume 70-100 grams of FAT.

Cheese is not considered as part of fat items. However cheese can be used as part of
curries etc.

After 10 days consume 50 gms – 70 gms. This mean 50 grams direct intake and 20 grams
for cooking curries. This weight depends on individual to individual. You can start from 40
and increase by 10 gms, if you feel weak.
If you cannot consume directly the above fat items it is advised to mix with soup/hot
water and drink..

Note: Consumption of Coconut oil/ghee as part of curry is not counted.. it has to be directly
consumed…either taking directly or by adding in soup/hot water… The reason for this is.. if
you use 20 to 30 gms of Ghee/Oil while making curry…almost 10-15 gms get struck with
cooking pan it-self.. and when you serve in a plate and try to consume.. some more
quantity get struck with the plate and actual consumption will not be even 50%...
Also, ensure that the weight of Oil/ghee etc is measured physically as approximation does
not help..the oil consumption should be strictly between 70 -100 gms with no exception.
So, if you do not have kitchen scale at home, try to take one small cup or bottle to the
nearby shop and get weighed empty one and then fill the 80-85 gms of oil or ghee or olive
oil whichever you choose to consume and then mark the bottle or cup so that daily you
need not have to visit the shop for measuring the weight.

Pillar 2:-
Every individual should take 3 Lemons without fail. It is advised if you cannot consume
as juice, in butter milk as explained in the document

Pillar 3:-
Should consume min 4 Ltr’s water either directly or as in the form of Butter milk (again it’s not
like think butter milk.. 2 spoons of curds mixed with one litre of water). The quantity of butter
milk will be part of the 4 ltrs which is advised to be consumed. However during the summer
season, one should consume additional 1 ltr or even more ..

Pillar 4:-
1-Multi vitamins tablet and 1 or 2 no’s of “Omega3 Fish Oil” tablets (Pillar 4).
Note: Whoever is eating 3 times Fish Curry in a week or whoever is taking min 3-4 spoons of Flax
seeds powder/Avishe ginjalu powder as part of curries should be taking 1 Omega3 tablet per day. If
not they should be taking 2 Omega3 tablets per day.
Always take Omega3 tablet during Afternoon and Evening. Do not take in the Morning.

Note: Please consult your Doctor before starting the diet.


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1 Multi Vitamin Tablet (in capsule form only..any name/any brand is fine) without fail.
Take in Generic Shop.. May be you can try from Jan Ayush Kendra .. or generic
medicine..

Important Points:
Oils-Sun Flower oil/any Refined Oil (Strictly No)
Coconut oil (Yes) 100%- Extracted from “dry coconut pieces made from FULL DRY Coconut
and not Half portion of DRY COCONUT” – No “Virgin” coconut Oil or “Organic” coconut oil -
Cow Ghee (Yes) 40%
Olive Oil (Yes) 40%
Butter (Yes) 40% Amul or Vijaya Cheese (Yes) 40% Top layer on
curd(Malai on Curds)
Venna/Makhan/Benne-
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Salt- Kallu Uppu/Crystal salt form Only (Sea Salt) to be used.
Rock Salt, Saindhava Lavanam, Crystal salt(iodised) etc are not to be used. The Kallu uppu
what we get in packet is iodised, which means processed with chemicals.

Seasalt...Samudrapu uppu✅
Non-iodised crystal salt/process cheyyani kalluppu✅
Rock salt or Himalayan pink salt ...Saindhava lavanam❌
Crystal salt/kalluppu❌

Eat Curries cooked as much quantity as you want to. Need not have to be RAW
vegetables… can cook in the form of curry, the way you enjoy as per your taste
------------------------------
Eat lots of Greens, Vegetables (other than 11 which are banned as below) in the form of
raw or curry made with above said oils Ghee/Coconut oil etc marked in Yellow.

Should not take below Vegetables Potato


Chama gadda /Arvi (Colacasia)
Kanda (Suran/Yam)

Note: Please consult your Doctor before starting the diet.


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Pendalam (Tapoica)

Sweet Potato
Beetroot
Raw banana
Beans, Green Peas/White peas. Only Cluster beans(Gorikkaya) is allowed.
Chikkudu kaya (Broad beans/kidney beans)

Below Vegetables can be consumed 1 each per day :-


Tomato - 1, Onion – 1, Carrot - 1
Except these 11 vegetables you can take all other vegetables.

Important: In the curries during “Vaggarane/Talimpu/popu/phodni/Tadka” do not add any


Uddin Dal (Urad/Black bean/Grain) or chana (Bengal gram) dal as all dal’s/pulses/grains
are totally banned. Basically, one should not touch any dal/pulses/bela/grains during this
diet program

• Don’t use Tamarind. You can use Lemon as alternate to Tamarind.

Note: Please consult your Doctor before starting the diet.


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No Rice and No Roti/Chapti – Also no rice based powders like Rice floor, wheat floor,
maida, ravva etc.. which means even Dosa/Idly is banned during this period. Even
Millets (Chiru dhanya and its products are strictly not allowed) ..

Kall uppu (Sea Salt), Chilli powder, Green Chillies, Turmeric, Lemon, Ginger Garlic
Paste for are allowed.
Homemade garam masala, if required is allowed.

Few other Important Points.


No coconut water . Fully matured Coconut (almost becoming like dry Coconut), Dry
Coconut- half portion every day.
----------------------
Milk – Strictly no.. Not even readymade milk powders etc or even coconut milk

Coffee, Tea – Yes you can drink..but with NO sugar /sugar Supplements and NO MILK ….
Black coffee or Green Tea with No
Honey Or Bullet proof coffee (https://youtu.be/AGgg54G_D1U - ) may be consumed.
--------------------------------
Can drink soda, if required..but Strictly NO Aerated soft drinks or fruit juices or such
products. Also, salt should not be added while consuming Soda.
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Ban all cool drinks and other habits (smoking/alcohol) . Until this program complete.
------------------
Curds - No
But can drink butter milk… here again you need to prepare butter milk with 2 spoons of
Curds with 1 ltr of water and if you want can add lemon, Jeera, Ginger, Curry leaves etc,
but no Salt.

Asafoetida:– No

Nuts: - Badam-10 Soak overnight and eat after removing skin Pista – 10-15
(Salted or Normal)
Wallnut/Acrot – 15 pieces (best for Spondylitis/joint pains relief) duly soaked overnight in
water..
NOTE: Diabetic suffering individuals SHOULD NOT eat PISTA
----------------
Pumpkin Seeds, Sun flower seeds, Water melon seeds Each 5-6 spoons can be
consumed.. its not mandatory, but optional ---------------
White Yellu/Til (sesame seeds) / Flax Seeds : 1/4 kg each and fry in ghee/coconut oil and
make powder Take that powder 3-5 spoons a day directly or mix with water and
consume…again it is optional
----------------

GOLDEN RULES TO BE NOTED


During this diet plan please forget those traditional words like breakfast, Lunch , Dinner
etc….

Eat only when you feel hungry. You should come out of the earlier practice like eat
something after every hour or two.
Note: Please consult your Doctor before starting the diet.
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Eat, ONLY when you feel you are really hungry – use self-judgement… and
strictly no self-cheating .

No timings. Whenever body asks you can eat. It can be morning 5 AM or midnight 1 am…

Eat ONLY till you hunger satisfied and not to over consume as it tastes good
Eat again ONLY when you feel really hungry. Don’t eat for satisfying desire.

No Fruits are allowed including Gauva/ Jama kaya/Seebe kaya and Avocado. During this
diet plan do not even Devara Prasada/ Devudi Prasadam like Tirupati
laddu/Panchamrutha or any sweet prasada’s.. Only coconut is allowed only if it is not
tender (can eat only if it is fully matured or becoming kind of dry) .. Pray God to exempt
you for few weeks till you complete this diet plan and God, I am sure will appreciate the
positive change in you and do not give curse to you but will give blessing for your Good
Healthy Initiative.

Use Garlic as much as you can…in daily 1 meal/2 meal/ 3 meal

Medication: All diabetic patients if their sugar levels are below 350 they NEED to stop the
medication from Day One of starting the diet. Sugar patients above 350 levels should take
5 units of insulin till the levels drop below 350 and stop taking insulin immediately after
comes down below 350.

BP: Continue to take medicine and use for 2 weeks…stop medicine one day .. and show to
doctor…. On 16th day.. reduce dosage/stop based on DOCTOR’s Advice. If Doctor’s advice
is not to reduce do another 2 weeks… stop medicine one day and visit Doctor again. Based
on Doctor’s advice reduce the dosage/stop the medication… Normally within 6 weeks… BP
will get reduced.. ONLY upon Doctors advice medication should be stopped. DO NOT take
individual decision

Thyroid: Continue to use the medication… at the end of the diet… visit doctor and stop
medication. Typically the Thyroid levels will come to normal after 4-6 weeks. ONLY upon
Doctors advice medication should be stopped. DO NOT take individual decision

Members whoever is taking Homeopathy medicine should stop that as the pills are sugar
coated ..even that content of sugar is not allowed. However, you might consume tincture
based homeo medication.
People who are using Ayurvedic or any other herbal medication should stop taking
those medication during this diet plan. However, “Triphala” is allowed in case
individuals are suffering from constipation.

Few Observations which I felt during the diet plan: During first day, we might feel little
frustration (for obvious reasons that we are moving away from traditional diet plan) and also
you might get little head-ache etc .. But do not lose hopes..it would be matter of few hours..
by the end of the Day One or max by Day two when you get up things should be normal ..
From Day Two evening, you will feel very relaxed, very light and lots of energy…

Below are the “Veeramachineni Rama Krishna” youtube links from which the above PDF is
prepared for those individuals who cannot follow Telugu …
Note: Please consult your Doctor before starting the diet.
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https://www.youtube.com/watch?v=Cl75yOuOAVc&index=3&list=PLvljG6ZCIQZlJYDoxkFt
ozmdlNQeY6344

https://www.youtube.com/watch?v=L52sXaJcOqA&index=4&list=PLvljG6ZCIQZlJYDoxkFt
ozmdlNQeY6344

Suggested Medical Tests to be done before starting diet :


1. BP, 2. HBA1C, 3. FBS & PP(DIABETIC), 4. RBS, 5. CBP, 6. CUE, 7. Lipid profile
8. Liver Function, 9. Kidney Function Test,10. Thyroid levels, 11. Uric acid levels
12. Serum creatinine levels

What all liquids can be included in 4 litres of water ...


Butter milk ✅
Lemon water ✅
Green tea ✅
Zeera(Cumin Seeds) water ✅
Fats mixed hot water✅
Soda❌
Soups❌
Bullet Coffee❌

Important NOTE:
In our “VRK Sir Diet”... there are few minor changes to improvise the benefits during the
diet.
1) All those who are following this diet program after 24th day should STOP taking “either
coconut oil or any other FAT which you are taking DIRECTLY (like in bullet proof coffee/in
soups/ in warm water etc) for 4 days period. Also, if you are taking Coconut oil as fat for
direct taking then use Ghee as FAT for cooking and if you are taking Ghee as Direct fat then
use Coconut oil as the Fat for cooking.. Basically, you should not be using the same fat what
we are using directly should not be used during these four Day.. During these 4 days use
ONLY fats like Ghee, Butter, Olive oil for cooking the curries. After these 4 days period ,
continue the diet as per earlier procedure. This procedure needs to be followed ONCE in
every 24 days. During these 4 days individuals can have either 2 meal or 3 meal based on
their hungry needs, that mean even 1 meal or 2 meal individuals can eat upto 3 meal only
when they are really hungry
You should be using only 20-25 grams for cooking and not the 70 grams as you used to
consume in 1 meal or 2 meal diet.
This process will basically improve the “Liver” function w.r.to cleaning and better
functioning of the liver. So its advised to follow this process once in a 24 days.

2) On 45th... or 50th... or 60th day please OBSERVE TOTAL fasting as below..... Which means
that you should not be doing mandatory 4 pillars and also should not be eating any
Note: Please consult your Doctor before starting the diet.
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curries(veg or nonveg). You have to consume only lemon water with salt ‘or’ butter milk
prepared with lemon and salt as much quantity as you like and not limiting to min 4 litres.
Also importantly you have to eat as much as possible either raw Garlic or Garlic roasted in
GHEE. More you eat the Garlic is more Good for health. From the next day onward switch
back to regular diet process which you were doing earlier...
This process will ensure that “Heart” functioning will improve and individuals are requested
to follow the process.

HOW TO BREAK THE DIET

Upon Completion of the Diet:

Morning: After 08:00 AM


Sprouts/ Molakalu: The sprouts should be almost of 2 to 3inch growth or sprouted for min 3days. The
advantage of having above sprouts will help NO GAS generation unlike you experience gas problem when you
eat one day sprouts. Eat these sprouts along with Honey, eat all the seasonal fruits. You can also eat all the
nuts like Cashews / Kaju / Jeedipappu / Kismiss / Endu Draksha / Resins in addition to what you used during
the diet like Badam(Almond) / Akrud / Pista)..

Afternoon:
Brown rice/Bajra/jonnalu/sajjalu/Millets (Korralu/Samalu etc), which are basically low glycemic index
Dhanyalu/rice alternatives should be taken as part of Lunch…however the quantity should be 1 cup rice and 2
to 2.5 cups of Curries/Dal/Pappu/pulses etc . All vegetables including Potato/Alu, beetroot, Broad beans,
sweet potato, raw Banana etc can be taken.

NOTE: Diabetes people better avoid any form of rice during first 2 weeks and follow 70%-75% of food habits
as that of DIET and balance 25%-30% outside diet food like sprouts, seasonal/local fruits. However they can
eat one or two times in a week their favorite dish like Biriyani/rice/chapati etc during Day Time after Two
weeks of coming out of the diet.

Evening: Before 7 PM
Eat all seasonal/local fruits, soups, dry fruits etc..

NOTE: Do not eat any solid items beyond 7.00 PM and nothing before 8.00 AM.. In-case you feel hungry
between 7.00 PM to 8.00 AM, you can consume any Soup.

Continue this process for ONE WEEK… From 2nd week if you want to eat Dosa or other breakfast… ensure you
will not eat any items like Sprouts/Molakalu with honey, what you used to eat during the 1st week and enjoy
Dosa or other breakfast item….
Next day if you want to eat biriyani(Chicken/mutton/veg) then eat sprouts during morning and do not eat
other items like brown rice/bajra/jonnalu/millets etc. So enjoy your Biriyani dish..

Assume, you want to eat Mirchi Bajji on day 3… then you skip Fruits in the evening/night and relish only Mirchi
Bajji …

But, an IMPORTANT Point to remember… EAT ONLY WHEN YOU ARE REALLY HUNGRY( No Self Cheating) .. EAT
ONLY TILL YOUR HUNGRY IS SATISFIED… THEN DO NOT EAT ANYTHING INBETWEEN TILL YOU FEEL HUNGRY
TILL NEXT TIME…. THIS IS GOLDEN RULE AND SHOULD NOT BE BROKEN.
Note: Please consult your Doctor before starting the diet.
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Last but not Least, DO NOT EAT JUST BECAUSE FOOD IS TASTY even after your stomach/hungry is satisfied… if
you do that .. REMEMBER you are at RISK of gaining the weight or getting back your sugar issue or BP issue….

Avoid as much as possible fully polished items like Maida/Maida based items like Noodles/Pizzas/Bakery items
etc…

Do NOT eat white rice or Refined oil even after completion of the diet.

IMPORTANT: Sugar patients should avoid sprouts with HONEY..

How individuals who did this diet because of Sugar should do self-test before coming out of the diet..

1) Eat brown rice / jonnalu etc what is explained above for rice alternatives along with
curry and record your blood sugar levels.. if you find they are in control. you can stop
the diet… however if you find the sugar levels are going beyond standard normal
levels then continue the diet for 2 to 3 weeks more till your levels within standard
normal levels.
2) Whenever your HbA1c levels come between 5.0 to 5.6 , then you can come out of
the diet.
a. However if you find your readings 6 or above 6 then continue the diet for 2 to
3 weeks and get the HbA1c test again

This diet will take your health condition before you are branded “ Sugar/Diabetic” patient. For example one
person had sugar problem from 10 years or 15 years.. which means this diet will take your health condition to
10 years or 15 years before state…

You might get the Sugar/Diabetes in-case you REPEAT the same mistakes which individuals made before 10
years or 15 years to get the Sugar/Diabetes..

Note: Please consult your Doctor before starting the diet.


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NOTE: Its always better to eat low carb / glycemic index/ low gluten index foods

Note: Please consult your Doctor before starting the diet.


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