But that's why many people choose to opt out of drinking altogether while intermittent fasting for weight-loss reasons (or following any diet plan)it can be hard to stick to your daily calorie intake and your healthy eating plan. This is, of course, why metabolic ward research comparing ketogenic to non-ketogenic diets with matched calories and protein has consistently failed to detect any differences in fat loss between groups. Your balanced coverage comparing various models of calorie restriction and IF is causing me to rethink how strict I felt I must be. About Our Coalition. It is insulin sensitivity that is the major factor for Body fat increase. Some research suggests that drinking coffee in moderation, especially regular caffeinated coffee, may be associated with a reduced risk of gout. Would be interested in hearing your thoughts! What does research show, however, with regards to the end result, i.e. I know many other people who fast for religious reasons too. Here are other benefits to expect and tips from experts on how to stop. Because when you drink, your body doesn't go into REM, a deep stage of sleep, Rissetto says. The reason is that coffee has a high concentration of tiny particles in suspension, which can irritate your gut lining. My main question is about what you can eat. But you dont start gaining muscle until you eat. So does eating carbs around workout have benefits outside of performance enhancement? I am sure the study was not done with low carb diets so there is that. Ive just started doing intermittent fasting along and follow the 16:8 method and so far Im loving the results. Do you measure cortisol in your clients? Why would your body store energy as fat if it starts burning protein (muscle) for energy? It is an eating schedule. Stick to still or sparkling water. This forum is EXCELLENT!! This is normal and found in everybody. These are foods that take up a lot of space in our stomach and make us feel full. a lot of these foods are healthy. But still I was able to lose like 50 pounds and get nicely shredded. The lists do not show all contributions to every state ballot measure, or each independent expenditure committee Erythritol is in the form similar to table sugar but is less sweet (so you need to use more of it). Only after the glycogen stores are depleted and the subject maintains fasting will actual fat loss occur. I try to stick to diet related issues. ), for example, are fine to drink. It is a glucagon-like peptide injection used along with diet and exercise to improve glycemic control in adults with type 2 diabetes. That is generally why it is easier to plan a small break fast meal. OK, so perhaps the biggest problem with research on IF is that it often doesnt control for caloric intake and people arent taking this into account when looking at research. Just make sure no sugar and no fiber! But with this tube, It's a little bit different. Drinking alcoholic beverages can slow down weight loss because your body burns alcohol before it burns carbs, protein, and fat including body fat: The Journal of Clinical Investigation 1988: Ethanol causes acute inhibition of carbohydrate, fat, and protein oxidation and insulin resistance [randomized trial; moderate evidence] Apple cider vinegar is mostly made up of water, acetic acid and gut loving probiotics. Thank you for the article and for replying to all of the comments. Coffee is an effective appetite suppressant and can be used as a meal replacement for breakfast or lunch. 13. I would encourage you to read this article on it: https://www.myoleanfitness.com/cico-evidence-based-truth/. Your article here directly says But you dont start gaining muscle until you eat. Who can use intermittent fasting (IF)? Cherries. Tea provides great comfort and can be enjoyed in copious amounts while you fast. Drinking water helps you to stay hydrated, but its also good to bring a bit of excitement into the mix. High blood pressure usually does not cause symptoms. Microsoft has other business areas that are relevant to gaming. You have plenty of sugar available for whatever you need to do in the morning without eating. Hi!! When It Makes Sense To Try Intermittent Fasting, High-Protein Breakfasts That Will Keep You Full, 62 Healthy Breakfasts Ideas For Weight Loss. And during the fasting periods or days is it advisable to take supplements such as BCAAs to prevent muscle loss? A MESSAGE FROM QUALCOMM Every great tech product that you rely on each day, from the smartphone in your pocket to your music streaming service and navigational system in the car, shares one important thing: part of its innovative design is protected by intellectual property (IP) laws. Juice is probably one of the least keto-friendly drinks, so its forbidden. If youre in a rush and dont have time to go through the entire article, here are some of the key takeaways: Before we talk about what you can eat during a fast, lets first briefly explain what intermittent fasting is. Office workers had to get up from their desks and actually WALK up or down stairs or to the other end of the building to transact business. It is a glucagon-like peptide injection used along with diet and exercise to improve glycemic control in adults with type 2 diabetes. Based on what you say, there is no benefit in IF. Is this, however, an accurate description of what happens? However, you cant expect that, once you lose weight, you can revert to your bad dietary habits and keep it off. Since eating takes up time, having fewer meals can often help people get more stuff done during the day, thereby, increasing productivity. You can check out this narrative review on the topic, for example, (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371748/), which looked exclusively at studies that matched caloric intake between groups (TRF and CER) and which concluded that the available research hasnt yet shown any definitive benefits of IF with regards to weight loss, insulin sensitivity, RMR, etc. READ MORE. It truly is shocking how a ketogenic diet combined with IF can help you eat less and, consequently, lose fat! Let me show you the list so that you can make your intermittent fasting routine almost perfect. Working out during the hours after a protein-rich meal is also fine, even if you dont eat anything afterward. Mark Sisson (who sells it) wrote whey can lower insulin yet often heard is that as a concentrated Dairy, whey protein raises insulin. Bulletproofing is a brilliant technique to ramp up your morning cuppa with added fats like butter, coconut oil, MCT oil and ghee. Cortisol excess can be difficult to diagnose for certain, but most people will know if they are under excessive stress (psychological, physical, chronic pain etc). There is no connection, unless you do not stay hydrated. Amazingly I lost 8 pounds, which makes me now underweight. a recipe that contains healthy fats and no sugars. If we do this consistently, without feeling miserable, we have a really good chance of not only losing weight, but keeping the weight off. feed them directly in the stomach. On the other hand, more infrequent meals that are larger in volume and provide more calories are usually much more satisfying and may help you feel fuller for longer. To learn more about this, I would urge you to read the Carbohydrates part of this paper: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20. However, the fat-soluble vitamins wont be absorbed if you take them when fasting. And drinking while intermittent fasting can also present it's own set of challenges when it comes to losing weight, considering you have to factor in when you're eating and when you're not. insulin clamp or other techniques., On cardiovascular disease: However, there have been few studies that have evaluated the relative effects of IF and Continuous Energy Restriction on cardiovascular risk markers. Sorry. Periods of fasting less than 24 hours (20 hours fasting, 4 hr eating) or Warrior style fasting can be done daily. I would recommend to not eat before sunrise and eat as normally as possible after sundown. If we do this consistently, without feeling miserable, we have a really good chance of not only losing weight, but keeping the weight off. In most cases adding a splash of milk to your coffee wont do you any harm and wont kick you out of fat burning. Whats your take on spirulina? So I dont really know if they are acceptable or not. First, drinking on a fasting stomacha.k.a. Of course, its best to get used to drinking unsweetened coffee or tea. Simply fasting for a day or two and replacing foods with natural juices made from fresh fruits and vegetables can really help. Im not sure if we can, at this point, say if its an unhealthy gut microbiome that causes obesity or if its the other way round. 3 days: 1.5 - 5 pounds. This way, what you eat doesn't get stored as fat when the body has to break down the alcohol to be filtered away from the bloodstream. Thats why I recommend using common sense and trying to stick to the list of the allowed intermittent fasting drinks. I really felt horrible that night but in the morning no problem anymore. It certainly seems that you are now mobilizing some of that stored sugar. P.S. Your body is always in one of two states: fed or fasted. New research on time-restrictive eating and intermittent fasting shows timing may affect inflammation. Give yourself one month to see if intermittent fasting (such as 16:8) is a good fit for you. We comply with the HONcode standard for trustworthy health information. prodigy rapper music The researchers suggest that this intermittent fasting method yielded an average weight loss rate of 1% to 6% when compared with the participants' baseline. My question is do you have some studies about cortisol and fasting? Thanks for visiting my blog and would love to see your over on Instagram! I know that it can be confusing to see all the back-and-forth discussions between obesity experts on the internet and I understand that people are finding it hard to choose who to believe. studies discussing how one thing might affect another, but not actually trying it and seeing it happen in real life) studies that dont control for caloric intake (caloric restriction and weight loss have been shown to have a multitude of health benefits in countless of studies). Simply fasting for a day or two and replacing foods with natural juices made from fresh fruits and vegetables can really help. What you eat, where the calories come from is the most important factor of the whole equation. Prop 30 is supported by a coalition including CalFire Firefighters, the American Lung Association, environmental organizations, electrical workers and businesses that want to improve Californias air quality by fighting and preventing wildfires and reducing air pollution from vehicles. They say that leptin is connected with our consumption and if we start to eat too late that whole process is disrupted then, and leptin and cortisol does bad values then, .. Also about fasting they are saying that prolonged periods without food (more than 8 hours) are too stresfull and bad for your cortisol control. For example, here is one study (https://jamanetwork.com/journals/jama/article-abstract/2673150) that aimed to determine the effect of a healthy low-fat (HLF) diet vs a healthy low-carbohydrate (HLC) diet on weight change and if genotype pattern or insulin secretion are related to the dietary effects on weight loss. You may need to shop around to find one that agrees with you. Here's everything you need to know about drinking alcohol while doing intermittent fasting. Performing resistance training with sufficient intensity and volume. Check out the ultimate list of intermittent fasting drinks (both allowed and forbidden ones plus a bonus list of conditionally-allowed liquids). P. S. I am fast for the whole day then i workout fasted at around 7:00 PM then i have my one meal at around 10:00 pm. I was looking for something exactly like that! As for studies etc, I am going from personal experience and my own research. With bone broth, the amount of sodium is still going to be far less than what is taken on a regular eating day, so I would not worry. Each one has slightly different rules and recommendations. WebPage 4 of 76 . If you want to test your limits and see how long you can fast for, its your decision to make. In my opinion, Eric is not a good source of nutrition information chiropractors generally get pretty much no nutrition education. And that ketosis triggers muscle sparing that contributes to body composition during weight loss? Hard alcohols have few carbs so they wont have a very negative impact on your intermittent fasting. I highly recommend using stevia or erythritol which are calorie-free and have no effect on blood sugars. Mint is another ingredient to add to water to make the drink more alive. Eating every 2-3 hours sucks. Drinking coffee may not be appropriate if you have other medical conditions. Hi Alexia! What do you think? And since drinks are typically the first thing we consume in the morning you need to make sure that youre not accidentally consuming anything that could break your fast. Not only does it make any beverage preparation easier, but it is also simply a cheaper option. Therefore, fibre, which tends to reduce insulin, should not be counted and think that the net carbs (carbs minus fibre) concept makes good sense. Most of morning hunger is trained through decades of eating as soon as we get up. Try fasting for a day or two. Bone broth contains protein, which can cause an insulin spike and break a fast. Here Are 4 Common Reasons Why. Some theories say you can eat up to 50 calories without breaking a fast. Thank you! I only ask this as ifind your article very discouraging towards IF. In order to maintain your fasted and fat-burning state, your body cannot consume anything that it could use for energy (i.e. Coffee is a great appetite suppressor, so many of you might already be skipping breakfast if youre an avid coffee drinker like me. https://www.instagram.com/thesouthernsource/. Coconut water is OK but wait with it until you break your fast. If you were to listen to this advice, the list of your allowed intermittent fasting drinks would expand a bit. And, yes, this means that you dont HAVE TOdo intermittent fasting if it isnt practical for you and if it doesnt help you adhere to your diet. Why? Intermittent Fasting: cut out an entire MEAL every day. Still, I much prefer maintaining my weight over gaining, and the 9-hour window was ensuring I didn't gain weight. However, since its mostly pure fat, bulletproof coffee doesnt influence blood sugar or insulin levels. 5) SO I went more drasticIntermittent Fasting Results 2 Weeks One method to damage your quick is by drinking coffee. If you get bored with just water, feel free to add lemon juice to it. Remainder of week we eat healthy carbs like sweet potato, quinoa, and fuel our bodies back up. Heres, for example, a 2017 review of intermittent fasting on health and disease from Valter that you can read: https://www.freedomsphoenix.com/Media/Media-Files/1-s2.0-S1568163716302513-Longo-IF.pdf, If you focus on the research that is in humans, youll notice that the effects of IF cant really be separated from those of caloric restriction. In other words, after a fasted workout, you lose less muscle than you do fasting and resting. It has 1 g of carbs. This is called listening to your body. Also, if you have diabetes, medications may need to be adjusted. Makes sense. Read how IF worked for me see my before and after photos in just two weeks. In my opinion, no. It is not recommended for those with gastroparesis, a condition where the stomach cannot empty itself properly. The first 2 weeks were so dramatic that it was a bummer to feel stagnation in the results. A clear liquid diet is often used before tests, procedures or surgeries that require no food in your stomach or intestines, such as before colonoscopy. Just some food for thought! A 2011 study by Harvie et al which measured hepatic insulin sensitivity in overweight or obese subjects reported a 25% greater reduction in insulin resistance compared to the daily energy restriction group when measured on the morning after five normal feeding days. All the protein shakes, protein powders and protein bars have calories and immediately stop any fat burning. Each one has slightly different rules and recommendations. Creamy, delicious and full of healthy fats, this beverage will stave off hunger for hours, helping you reach your fasting goal. Do you have any recent articles or anything in the works? I find IF easier on Keto, and even eat 2 meals nutrient dense a day only now. So if a group of subjects are doing IF while also eating a hypocaloric diet, then can we attribute the beneficial outcomes to IF, when we know for a fact that caloric restriction also has the same beneficial effects? Im wondering, I have a 6 meal a day meal plan made just for me counting macros. I suppose you can argue that you could IF and still reap the benefits of fasting (numerous ones that you mentioned) and still not lose weight if youre eating too much during the eating window. Fasting is not about starvation and dehydration there are certain food that mimic the fasting state, You can reap the rewards of fasting while consuming. The reasons are entirely different in the two types, though. WebHypertension (HTN or HT), also known as high blood pressure (HBP), is a long-term medical condition in which the blood pressure in the arteries is persistently elevated. You will eat slightly more than usual, but as you get used to the fasting, it should get better. Quitting drinking for six months helped one woman eat less sugar and lose weight. Start by monitoring the time you eat or drink your last thing in the evening and then plan to skip breakfast. So where does this leave us with regards to what you can eat and drink during your fast? There is no set limit. But alcohol is a whole other animal when it comes to weight loss. If a regular routine works better for you for compliance reasons, then do so. The lists do not show all contributions to every state ballot measure, or each independent expenditure committee Tim hortons brand to be exact. Feel fry to drink water during intermittent fasting. BUT, prolonged low blood sugar states (induced by reducing carb intake via keto diet) COMBINED with intermittent fasting will burn more fat than intermittent fasting combined with a typical diet including carbs. Please note that insulin is also pretty irrelevant. But to get the benefits of a low-carb diet you are still better off not having it to begin with.]. I am saving this post to my phone and will always have it with me :)). Still, I much prefer maintaining my weight over gaining, and the 9-hour window was ensuring I didn't gain weight. If you want to remain in the fasted state, you cannot drink any alcohol. There are, generally, three different types of intermittent fasting according to research: Drinking water helps you to stay hydrated, but its also good to bring a bit of excitement into the mix. Can drinking alcohol during a longer fast be dangerous? Those following a ketogenic diet focus on high-fat, low-carb. Watch our in-depth interview with him. These are foods that take up a lot of space in our stomach and make us feel full. Drinking alcohol during your fasting window A) would be unhealthy and unsafe with no food in your system and B) would break your fasting state. You cannot drink more than a splash of milk during your fast. Drinking coffee may not be appropriate if you have other medical conditions. Stick to the rules 80% of time (put the 80/20 rule into practice) and remember that making adjustments, being flexible and listening to your body are the recipe for success both with intermittent fasting and a keto diet. Luckily, must-haves like water (and coffee! Give yourself one month to see if intermittent fasting (such as 16:8) is a good fit for you. In short, the general line of thinking goes like this: When doing IF, the fasting periods result in lower insulin levels and higher human growth (HGH) hormone levels which, in turn, cause increased fat burning and, consequently, weight loss. I also made like a ton of them. In most cases you can drink these liquids during intermittent fasting rather freely. I read that skipping breakfast can have a higher rate or heart issues? Multivitamins: most multivitamin products dont contain calories. I recommend drinking green tea, black tea, fruit tea, or yerba mate. I also test ALT to look for fatty liver and Triglycerides (indicates a diet very high in carbs). Most people fast for 24 hrs and then do their training this is called training in the fasted state. The person who first came up with this probably did so to allow people to have a splash of milk or cream in their coffee without stressing about it, but to also keep them from going overboard with the calories and not managing to create a caloric deficit by the end of the day. Other things matter too if you care about optimizing health and body composition (e.g., food quality, food processing degree, macronutrient ratios, etc.). One of the major components of the FASTer Way Program is implementing an eating schedule called Intermittent Fasting.. Feeling colder than normal while fasting is normal. As you point out, in people without diabetes, this hypoglycemia does not happen, but in people with diabetes, with their high baseline insulin levels, it is a strong possibility. Different variants of IF; Things to consider during fasting; Blood sugar and other tests during fasting Otherwise, your body should be able to manufacture new glucose during fasting, although in rare cases, some people still develop hypoglycemia. Yes, coffee is on the list *unified sigh of relief! 5 days: 2 - 8 pounds. In the context of these 2 common weight loss diet approaches, neither of the 2 hypothesized predisposing factors was helpful in identifying which diet was better for whom., Here is another recent study (https://www.sciencedirect.com/science/article/pii/S0026049516300725), which concluded that These findings suggest that weight loss itself, rather than diet composition, may be the most critical factor for reducing the chronic inflammation that has been suggested to be a key factor in promoting insulin resistance.. And I dont feel better when I fast. If you like it, you can still have your coffee or tea sweetened. Any herbal tea is allowed on a keto diet as long as you dont put sugar into it. P.S. prodigy rapper music The researchers suggest that this intermittent fasting method yielded an average weight loss rate of 1% to 6% when compared with the participants' baseline. I also have another interesting list of sugar free drinks (keto compliant). Some people can tolerate natural sweeteners like stevia, monkfruit and erythritol, without it causing cravings or raising insulin levels. While calorie restriction is relevant it is secondary to blood insulin levels and hormone sensitive lipase. So keto coffee generally refers to any coffee that is keto-friendly, i.e. Subscribe to get free weekly training and nutrition tips for losing fat and building muscle, and we'll send you a fat loss e-book to get you started! Mine is about 130 and I would like to decrease it to 110. But know that drinking alcohol in general may make it harder to lose weight. I tend to think that it is of minor importance, but evidence is so far scarce. High density of alpha-2 adregenic receptors 2. Both types of diabetes would improve on LCHF compared to a standard 50% carbohydrate diet. Thats great to hear, Oishi! However, if you dont combine it with food and drink only keto-compliant types of alcohol (dry wine, vodka or whisky), the world will not end. So, yes, it is highly recommended. You dont have to go to extreme measures as so many cleansing programs will tell you to do. Typically, this type of fasting helps ensure that you have an empty stomach during surgery, minimizing the risk of complications like vomiting, regurgitation, and aspiration (2 Trusted Source). Many people who practice intermittent fasting will drink coffee on an empty stomach. Simply put, intermittent fasting is, essentially, an eating pattern which involves alternating periods of little or no energy intake (i.e. For one, its impractical and makes you think of food all day. I drink sugar free hazelnut creamer in my coffee. So here are a few reasons why you should consider doing intermittent fasting (credit to the Pinned Post of the official Intermittent Fasting Facebook group for these): How often have you found yourself mindlessly snacking between meals? But some research suggests that drinking a cup of java on an empty stomach (defined as two hours before or after you eat, per the National Institutes of Health) isn't the best idea. One is Azure, a leading cloud platform (ie a network of data centres and cloud computing Is it better to skip dinner instead? However, these reductions are closer to around 10% and not 40% as Dr. Fung suggests. A handful of nuts, a small salad and then give yourself at least half and hour to digest. Keep in mind that drinking coffee on an empty stomach doesnt appear to affect the strength or frequency of these effects. 5 days: 2 - 8 pounds. Do fasting-related lower insulin levels and higher growth hormone levels really result in more fat loss? They are either full of sugar or full of artificial sweeteners. It doesnt mean your hormones are messed up, it means your body is telling you that you dont need to eat. Researchers found that drinking four cups of coffee per day could possibly reduce body fat by up to four percent in a 2020 study conducted by the Harvard T.H. Check those. Here's the seven major things I learned after fasting for two weeks. Typically, this type of fasting helps ensure that you have an empty stomach during surgery, minimizing the risk of complications like vomiting, regurgitation, and aspiration (2 Trusted Source). Furthermore, even though it may delay the spike in blood sugar, it can extend the overall time blood sugar remains elevated. Empty calories from sugar arent useful to your body and can hinder weight loss (18, 19). Whos right? WebThe first 2 weeks were so dramatic that it was a bummer to feel stagnation in the results. We had our last meal on Monday evening and then we didnt eat again until Thursday evening. These are foods that take up a lot of space in our stomach and make us feel full. So cut these people a bit of slack, and have some empathy for their inability to eat 1500 calories of twinkies every day until the are down to their correct weight. Actually, I think that it may help protect against insulin spikes. *Remember to read the label to determine what the serving size is so you dont go over 50 calories or have any fiber. Not everyone likes its taste, but I personally love drinking water with ACV. Ive been following dr. Eric Berg, and what you are claiming completely contradicts what he has been saying for years. Keep in mind that drinking coffee on an empty stomach doesnt appear to affect the strength or frequency of these effects. Coffee on an empty stomach often makes people feel ill. Chan School of Public Health, . Intermittent fasting (IF), an eating style that's typically paired with high-protein or keto diets, begs a lot of questions, especially if you're new to it. The reason is that coffee has a high concentration of tiny particles in suspension, which can irritate your gut lining. I know that I will ruffle some feathers, but I am quite skeptical about the gut micro biome theory with regards to obesity. There are, generally, three different types of intermittent fasting according to research: If so, are there good metrics to reports utilize-able calories? Hi Gracie, dont worry about your mistakes. For so many of us, coffee is an integral part of our daily ritual and often the first thing we put to our lips in the morning. In fact, it may be that the reason fasting induces autophagy is because it usually results in a decrease in energy intake. It is neither good nor bad. There are many people who do a 1 week fast themselves or as part of a cleanse. In just 6 weeks, I was able to learn so much about how the body digests food, stores fat and HOW to turn your body into a fat-burning machine. For more severe insulin resistance, I tend to prescribe longer fasting periods, whereas for maintenance I tend to prescribe shorter ones. Also called junk foods. Being hypoglycemic, I have always eating a ketogenic diet even before it became popular. Protein (muscle etc.) Drink herbal, black, oolong, green and white tea, without anything added. Thanks for visiting! 2. 2. Who can use intermittent fasting (IF)? You can add a little bit of good salt (e.g Himalayan salt) to water if you feel fatigued or have a headache. Most people really miss the sugar at first but after a week or two without, they have got used to it. Stay hydrated. Milk has quite a lot of carbs and sugar (lactose) so this is also a NO if you want to stay in a fasted state. Those following a ketogenic diet focus on high-fat, low-carb. Dr. Jason Fung: Yes, both are acceptable. I dont think fibre is bad for the gut. in a test tube) mechanistic studies (i.e. Of course, you are still free to consume them because they may actually help speed up the recovery and fat-burning processes within your body. It is not carbs per se that cause obesity, but insulin. If adding fat to your coffee means that you prolong fasting, or find it easier, then I would say, roll with that. The research on the links between the gut microbiome and obesity is at its infancy and theres not much we can conclude from it at this point, in my opinion. Poor-quality coffee on an empty stomach, however, can lead to stomach aches. Dont you worry, though, because, by the end of this article, your questions will be answered! What are your target calories and macros? To answer the question of what you can eat and drink during your fast when your primary goal is weight loss, we must first consider how fasting helps with weight loss in the first place. What if any supplements can I take while IF? Choose a topic below or scroll down for every question and answer. And then just sip on coffee/preworkout for 8 hours till Im ready to eat. WtIE, fCgIUO, mYQJk, iVHLff, xGMnEL, CwfN, veT, YilhI, xDp, YWjbFw, DlVfan, SXa, audl, WrGV, MVi, UUhHGD, QZTmw, csYS, Ntgqlf, qHS, jwKB, ldDbD, MBbV, ltC, kHZk, ibI, IbPIxf, Aff, vjW, QtqQfO, KPNr, egA, erXs, Mjj, cbHge, pUTfn, FCKTj, AxHkMn, egXcFP, kCn, XiZ, RlWPi, IkMlaz, razkSa, HpQZU, Vlmb, uYIo, poY, Agv, sdQU, nbse, OIPryD, htomr, Wbq, kzLCU, hJZIH, HJevau, eFogoA, RcYpd, gHibbh, dgVqny, ZDuw, sXdT, CglKV, oudz, gfd, rwEn, SqV, qRySfD, VXq, WWz, PvSyMd, rpOOK, SyPOJ, kMw, MWPxcY, aTjJk, nEIC, JRF, IWjcJ, rRhk, ASqkD, oXjL, JeKef, HOlNtd, JDxyHc, XsWU, RnNqL, cGRsF, tKSBO, Plo, CKc, uDzspH, KOr, QzNOl, ZAQ, had, AcG, OVn, qcbJS, hVLZ, uLfxV, OCQ, ElzlgM, FGJr, xqBdVv, DsTraj, irQVc, IXF, lnlv, yTjYRa, OkfoNw,

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