{"id":2770,"date":"2025-09-27T03:03:08","date_gmt":"2025-09-27T03:03:08","guid":{"rendered":"https:\/\/www.appareil-minceur.fr\/non-categorise\/biscottes-farine-blanche\/"},"modified":"2025-09-27T03:03:08","modified_gmt":"2025-09-27T03:03:08","slug":"white-flour-crackers","status":"publish","type":"post","link":"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/white-flour-crackers\/","title":{"rendered":"Do white flour rusks really make you fat?"},"content":{"rendered":"<div class=\"kk-star-ratings kksr-auto kksr-align-left kksr-valign-top\"\n    data-payload='{&quot;align&quot;:&quot;left&quot;,&quot;id&quot;:&quot;2770&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;top&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Notez cet article !&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 votes)&quot;,&quot;size&quot;:&quot;16&quot;,&quot;title&quot;:&quot;Les biscottes farine blanche font-elles vraiment grossir ?&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 16px; height: 16px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 16px; height: 16px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 16px; height: 16px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 16px; height: 16px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 16px; height: 16px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 16px; height: 16px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 16px; height: 16px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 16px; height: 16px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 16px; height: 16px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 16px; height: 16px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 12.8px;\">\n            <span class=\"kksr-muted\">Rate this article!<\/span>\n    <\/div>\n    <\/div>\n<div style=\"background-color: #0a4435; color: #fff; padding: 10px; border-radius: 10px; margin-bottom: 20px;\">\n<h2 style=\"color: #fff;\"><span class=\"ez-toc-section\" id=\"Larticle_en_bref\"><\/span>The article in brief<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>White-flour crispbreads contain 70\u201375 g of carbohydrates per 100 g and have a high glycemic index (70\u201375)<\/li>\n<li>They contain 380\u2013400 calories per 100 grams, compared to 250\u2013280 calories for whole-wheat bread<\/li>\n<li>Their low fiber content (2\u20133 g) causes blood sugar spikes and promotes fat storage<\/li>\n<li>To minimize the damage: no more than 2 slices of toast in the morning, always paired with protein and healthy fats<\/li>\n<li>Healthier alternatives contain at least 6 grams of fiber per 100 grams and less than 3 grams of added sugars<\/li>\n<\/ul>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"Les_biscottes_a_la_farine_blanche_sont-elles_vraiment_adaptees_a_votre_regime_minceur\"><\/span>Are white-flour crispbreads really a good fit for your weight-loss diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ah, the <strong>white flour crackers<\/strong> ! Those little crispy crackers that take pride of place in our cupboards and that we munch on for breakfast. But be careful\u2014if you\u2019re on a weight-loss plan, it\u2019s time to take a closer look at what\u2019s hidden inside these seemingly innocent crackers. The truth is, white-flour crispbreads can play tricks on your figure! Contrary to popular belief, they aren\u2019t necessarily your best ally when it comes to weight loss. Their ingredients and their impact on your blood sugar levels are worth a serious look.<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Article summary<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #ffffff;color:#ffffff\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #ffffff;color:#ffffff\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/white-flour-crackers\/#Larticle_en_bref\" >The article in brief<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/white-flour-crackers\/#Les_biscottes_a_la_farine_blanche_sont-elles_vraiment_adaptees_a_votre_regime_minceur\" >Are white-flour crispbreads really a good fit for your weight-loss diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/white-flour-crackers\/#Composition_nutritionnelle_que_contiennent_reellement_ces_biscottes\" >Nutritional Information: What's Actually in These Crackers?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/white-flour-crackers\/#Quel_impact_sur_votre_glycemie_et_votre_perte_de_poids\" >How does this affect your blood sugar levels and weight loss?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/white-flour-crackers\/#Les_mecanismes_de_stockage_des_graisses\" >Fat Storage Mechanisms<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/white-flour-crackers\/#Existe-t-il_des_alternatives_plus_saines_aux_biscottes_classiques\" >Are there any healthier alternatives to traditional crispbread?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/white-flour-crackers\/#Les_meilleures_options_pour_votre_petit-dejeuner_minceur\" >The Best Options for a Weight-Loss Breakfast<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/white-flour-crackers\/#Comment_integrer_intelligemment_les_biscottes_dans_votre_programme_minceur\" >How can you smartly incorporate crispbread into your weight-loss plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/white-flour-crackers\/#Mes_conseils_dassociation_alimentaire\" >My Tips for Food Pairings<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/white-flour-crackers\/#Les_pieges_marketing_a_eviter_absolument\" >Marketing Pitfalls to Avoid at All Costs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/white-flour-crackers\/#Decrypter_les_etiquettes_comme_une_pro\" >How to Read Labels Like a Pro<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p><img decoding=\"async\" src=\"https:\/\/www.appareil-minceur.fr\/wp-content\/uploads\/2025\/09\/biscottes-farine-blanche-regime-minceur-adaptees.png\" alt=\"White Flour Crackers for Weight Loss\" style=\"width: 100%; height: auto; margin: 20px 0;\"><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Composition_nutritionnelle_que_contiennent_reellement_ces_biscottes\"><\/span>Nutritional Information: What's Actually in These Crackers?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Let's take a closer look at the composition of these <strong>white-flour rusks<\/strong>. First observation: they\u2019re mainly made up of refined carbohydrates, with a fairly high glycemic index. Per 100 grams of standard crispbread, you\u2019ll typically find between 70 and 75 grams of carbohydrates, about 10 grams of protein, and only 2 to 3 grams of fiber. This is exactly the kind of nutritional profile that can hinder your weight-loss efforts! The white flour used has been stripped of its germ and bran, losing much of its essential nutrients in the process.<\/p>\n<div style=\"width: 100%; height: 0; padding-bottom: 56.25%; position: relative; margin: 20px 0;\">\n<iframe src=\"https:\/\/www.youtube.com\/embed\/fFV4YILHdzY\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: none;\" allowfullscreen><\/iframe>\n<\/div>\n<table>\n<tr>\n<th>Nutrients (per 100 g)<\/th>\n<th>White Flour Crackers<\/th>\n<th>Wholemeal bread<\/th>\n<\/tr>\n<tr>\n<td>Calories<\/td>\n<td>380\u2013400 kcal<\/td>\n<td>250\u2013280 kcal<\/td>\n<\/tr>\n<tr>\n<td>Carbohydrates<\/td>\n<td>70\u201375 g<\/td>\n<td>45\u201350 g<\/td>\n<\/tr>\n<tr>\n<td>Fibers<\/td>\n<td>2\u20133 g<\/td>\n<td>7\u20139 g<\/td>\n<\/tr>\n<tr>\n<td>Glycemic Index<\/td>\n<td>70-75<\/td>\n<td>45-50<\/td>\n<\/tr>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"Quel_impact_sur_votre_glycemie_et_votre_perte_de_poids\"><\/span>How does this affect your blood sugar levels and weight loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The impact of <strong>white flour crackers<\/strong> The impact on your blood sugar levels is really significant! With their high glycemic index, they cause a spike in blood sugar, followed by a rapid drop that triggers\u2026 that infamous 10 a.m. craving! This blood sugar roller coaster causes your body to store more fat and makes you want to snack. For anyone trying to lose weight, this is exactly what you want to avoid. Plus, their low fiber content doesn\u2019t provide the long-lasting fullness you need to hold out until your next meal. If you\u2019re looking for more effective solutions, find out how <a href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/basic-metabolism-calculation\/\">calculate your basal metabolic rate<\/a> to adjust your calorie intake.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Les_mecanismes_de_stockage_des_graisses\"><\/span>Fat Storage Mechanisms<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>When you eat white-flour crackers, your pancreas releases a massive amount of insulin to regulate the spike in blood sugar. This hormone promotes fat storage, especially around the abdomen! That\u2019s why many of my clients who regularly eat this type of food have a hard time losing that little belly. Insulin also blocks lipolysis\u2014that is, your body\u2019s ability to tap into its fat reserves. Not ideal when you\u2019re trying to lose weight effectively!<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.appareil-minceur.fr\/wp-content\/uploads\/2025\/09\/composition-nutritionnelle-biscottes-farine-blanche-contenu.png\" alt=\"Nutritional Information for White Flour Crackers\" style=\"width: 100%; height: auto; margin: 20px 0;\"><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Existe-t-il_des_alternatives_plus_saines_aux_biscottes_classiques\"><\/span>Are there any healthier alternatives to traditional crispbread?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Fortunately, there are plenty of\u2019<strong>alternatives<\/strong> much more interesting than traditional white-flour crispbreads! You can choose whole-grain crispbreads, seed-flavored ones, or even oat-bran crispbreads. These options provide more fiber, higher-quality nutrients, and a much more moderate impact on blood sugar levels. Better yet, why not try rye bread, whole-grain rice cakes, or even legume crackers? Your figure will thank you! To get the most out of your weight-loss efforts, be sure to incorporate <a href=\"https:\/\/www.appareil-minceur.fr\/en\/nutrition\/low-fiber-food\/\">low-fiber foods<\/a> in certain specific situations related to your diet.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Les_meilleures_options_pour_votre_petit-dejeuner_minceur\"><\/span>The Best Options for a Weight-Loss Breakfast<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>Whole-grain crispbreads<\/strong> : higher in fiber and less processed<\/li>\n<li>Rye bread: lower glycemic index and greater satiety<\/li>\n<li>Oatmeal cookies: rich in beta-glucans, great for digestion<\/li>\n<li>Legume crackers: a good source of protein<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Comment_integrer_intelligemment_les_biscottes_dans_votre_programme_minceur\"><\/span>How can you smartly incorporate crispbread into your weight-loss plan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you really can't do without your <strong>white flour crackers<\/strong>, here are my tips as a coach to limit the damage! First, stick to a maximum of 2 slices of toast per breakfast and always pair them with protein (cottage cheese, eggs, lean ham) and healthy fats (avocado, almond butter). This combination helps slow down carbohydrate absorption and prevent a blood sugar spike. Next, eat them in the morning when your metabolism is at its peak\u2014never in the evening, when they\u2019re more likely to be stored as fat! To structure your meals effectively, check out our tips on <a href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/1200-calorie-womens-menu\/\">The 1,200-calorie meal plan for women<\/a>.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mes_conseils_dassociation_alimentaire\"><\/span>My Tips for Food Pairings<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Always combine with <strong>proteins<\/strong> (egg, ham, cottage cheese 0%)<\/li>\n<li>Add fiber with vegetables (tomatoes, cucumbers, radishes)<\/li>\n<li>Include healthy fats to slow down absorption (avocado, nut butter)<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Les_pieges_marketing_a_eviter_absolument\"><\/span>Marketing Pitfalls to Avoid at All Costs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Watch out for misleading claims on crispbread packages! Terms like \u00absource of fiber,\u00bb \u00ablight,\u00bb or \u00abwhole wheat\u00bb don\u2019t necessarily guarantee that the product is right for your weight-loss goals. Many so-called \u00abhealthy\u00bb crispbreads still contain mostly <strong>white flour<\/strong> refined. Learn to read labels: whole-grain flour should be the first ingredient listed, and be wary of added sugars that hide under different names (glucose syrup, dextrose, maltose). These small details make all the difference on your scale! To round out your nutritional approach, explore the benefits of <a href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/omega-3-weight-loss\/\">omega-3 for weight loss<\/a> that can support your metabolism.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decrypter_les_etiquettes_comme_une_pro\"><\/span>How to Read Labels Like a Pro<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>To choose the right crispbread, start by checking the ingredient list: the shorter it is, the better! The flour used should be listed first, and look for varieties that include \u00abwhole wheat flour\u00bb or \u00abT150 whole wheat flour.\u00bb As for <strong>nutrition<\/strong>, aim for at least 6g of fiber per 100g and avoid products containing more than 3g of added sugars. Finally, be wary of a host of additives: preservatives, emulsifiers, and flavor enhancers offer no benefits to your health or your figure. If you\u2019d like to diversify your weight-loss options, find out how to use <a href=\"https:\/\/www.appareil-minceur.fr\/en\/weight-loss-2\/essential-oils-for-slimming\/\">essential oils for slimming<\/a> to complement your dietary efforts.<\/p>\n<ul>\n<li>Whole-wheat flour as the first ingredient<\/li>\n<li>At least 6 g of fiber per 100 g<\/li>\n<li>No more than 3 g of added sugars<\/li>\n<li>A short and easy-to-understand list of ingredients<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>L&rsquo;article en bref Les biscottes \u00e0 la farine blanche contiennent 70-75g de glucides pour 100g avec un index glyc\u00e9mique \u00e9lev\u00e9 (70-75) Elles apportent 380-400 calories pour 100g contre 250-280 calories pour le pain complet Leur faible teneur en fibres (2-3g) provoque des pics de glyc\u00e9mie et favorise le stockage des graisses Pour limiter les d\u00e9g\u00e2ts [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2768,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-2770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-perte-de-poids"],"_links":{"self":[{"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/posts\/2770","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/comments?post=2770"}],"version-history":[{"count":0,"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/posts\/2770\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/media\/2768"}],"wp:attachment":[{"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/media?parent=2770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/categories?post=2770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.appareil-minceur.fr\/en\/wp-json\/wp\/v2\/tags?post=2770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}