Diet in pictures and how much you can reset

Expert Reviewed

Two Parts:Choosing High Fiber FoodsPreparing Fiber-Rich Meals and SnacksCommunity Q&A

Are you getting enough fiber in your diet? You might be surprised at how much fiber you need each day. On average, adult women need to consume about 25 g of fiber daily and adult men need to consume about 38 g of fiber daily. Reaching your daily fiber goals can help maintain the health of your digestive tract, manage a healthy weight and lower the risk of certain cancers (like colon or rectal cancer) heart disease and diabetes. However, it can be challenging to find the right mix of foods to meet your daily fiber needs. Following these steps can help you get much closer to your goal.

Part 1 Choosing High Fiber Foods

  1. Eat 100% whole grains.

    Whole grains are a healthful and fiber-rich food group that can help you meet your daily fiber needs. Aim for 3-5 servings of 100% whole grains each day.

    • Whole grains are minimally processed and contain all 3 parts of the grain: the germ, endosperm and bran. The bran is the portion of the grain containing the most fiber.
    • One serving of grains is 1 ounce. Aim to have a source of whole grains at most or all of your meals.
    • Examples of whole grain foods include: brown rice, quinoa, oatmeal, millet and corn.
  2. Vary your protein sources.

    Protein is an essential nutrient to your diet. In addition to animal-based protein sources (like chicken, dairy or beef), there are a variety of protein-rich foods that are also fiber-rich foods called legumes. These can help you meet your daily fiber goal. Legumes are vegetables that contain a relatively high amount of fiber. They include: lentils, beans and peas.

    • Specific types of legumes include: black beans, chick peas, split peas, navy beans, edamame/soy beans, fava beans, kidney beans and black-eyed peas.
    • Legumes are a very healthful addition to your diet. In addition to being a great source of protein and fiber, they are also fairly high in folate, potassium, magnesium and iron.
    • Animal products do not contain fiber..
  3. Eat a fruit or a vegetable at each meal.

    Fruits and vegetables can also help you meet your daily fiber goal. Aim to include a fruit or vegetable at each meal and snack.

    • Top sources of fiber in the fruit group include: raspberries, strawberries, pears, apples and oranges.
    • Top sources of fiber in the vegetable group include: artichokes, broccoli, brussels sprouts, turnip greens, okra and potatoes with skin.
  4. Eat more seeds, nuts, and legumes.

    Like beans, nuts are a tasty way to get additional fiber into your diet. Aim to add a serving of nuts a few times a week.

    • Peanuts, pistachios, pecans, sunflower seeds and almonds are especially great sources of fiber. A 1/4 cup of almonds has 4 grams of fiber in it.
    • Nuts also provide a healthy dose of protein and omega-3 fats.
  5. Take a fiber supplement.

    Consuming the recommended 25 or 38 g of fiber daily can be a challenge. If you’re having trouble meeting this goal on a regular basis, you may want to consider adding a fiber supplement to your daily routine.

    • There are many different types of fiber supplements available. Generally, they’re functional fibers, a type of fiber derived from plants that’s beneficial to your health.
    • Supplements may come in the form of powders, oils, capsules or chewable tablets. In addition, many processed foods contain added fiber. For example, soy milk or orange juice with added fiber.
    • Note that many health professionals recommend consuming as much fiber as you can from natural sources (like whole grains or vegetables). Always check with your doctor before adding any type of supplement to your diet.
  6. Drink 64 oz clear of fluids daily.

    Water doesn’t have any fiber added. However, with additional fiber in your diet, it’s also very important to drink adequate amounts of fluids daily. Inadequate water consumption when increasing fiber can result in constipation.

    • 64 oz of water daily is a general rule to help you consume enough water. However, the Institute of Medicine recommends about 9-13 cups of fluids daily.
    • Fiber works best when combined with water. It will absorb water and help make your stools soft and mobile.
    • Drink water consistently throughout the day. Keeping a water bottle with you at all times to measure how much you need to drink can help.

Part 2 Preparing Fiber-Rich Meals and Snacks

  1. Add fiber to your diet slowly.

    Aim to add about 5 g of fiber daily until you reach your goal.

    Adding too much fiber too quickly can result in some gastrointestinal stress like loose stools, constipation, painful bowel movements, bloating or gas.

    • Keep track of how much fiber you’re eating and how much more you need to consume by keeping a food journal or using a food journal app. These can help you tally up your total fiber intake each day.
  2. Leave the skin on your fruits and vegetables.

    Incorporating more fruits and vegetables into your diet will add fiber. However, if you eat the skin on many fruits and vegetables, you can maximize the amount of fiber from that food.

    • For example, don’t peel apples before you eat them or if you’re eating potatoes, try to leave the skin in the dish (such as if making baked or mashed potatoes).
    • Eating fruits with seeds is also a great way to consume more fiber. Berries are among the highest in fiber due to their miniature seeds that are consumed when eating them whole.
  3. Replace refined, processed grains with whole wheat products.

    Whole grains offer more fiber to your diet. Slowly swap out any refined grains you eat with 100% whole grains.

    • Try 100% whole wheat pasta or pasta made from brown rice or quinoa. If you don’t like the taste, mix it with a little regular pasta.
    • Have brown or wild rice instead of white rice. Alternatively, try some barley, quinoa or millet.
    • Instead of white bread products, use 100% whole wheat bread. If you like to eat toast in the morning, make it whole wheat bread. Alternatively, there are brands of bread and English muffins that have 5 or more grams of fiber per slice.
    • Check to make sure processed foods like bread or pasta are 100% whole grain by reading the food label. The first ingredient should be 100% whole grain flour. No other refined or enriched flours should be listed.
  4. Eat a wholegrain or high fiber cereal for breakfast.

    If you can get a fiber-packed breakfast routine going, it may help you easily reach your daily fiber goal. If you don’t like the taste of these, don’t worry; you can mix in half a cup of bran cereal with whatever other cereal you like.

    • Eat a cereal with 5 or more grams of fiber per serving. Read the food label to check how much fiber is in one serving (or however many servings you’ll be eating) of that food.
    • Cereals like oatmeal or a bran-based cereal are good options to start with.
    • Substitute old fashioned steel cut oats for microwave instant oatmeal for an additional 2-4 grams of fiber per serving.
    • If you have a favorite cereal you just can’t let go of, add few tablespoons of unprocessed wheat bran or mix it with a high fiber cereal.
    • Make sure your breakfast also includes protein to ensure that the high carb count in fiber rich foods doesn’t cause a blood sugar spike/drop and cravings later in the day.
  5. Cook or prepare foods and recipes with high-fiber ingredients.

    Try changing up some of your recipes or meals to include more whole grain or high-fiber foods.

    • Bake muffins that incorporate crushed bran cereal or unprocessed wheat bran.
    • Add fruits like berries, raisins, or bananas to your cereal or yogurt to increase your fiber by 1-2 grams.
    • Substitute oat, flax or whole wheat flour for white flour in baked goods for an additional 1-2 grams of fiber per serving.
    • If you’re making pancakes or waffles from scratch, substitute wheat bran for a third of the all purpose flour.
    • Add crushed bran cereal or unprocessed wheat bran to casseroles, salads, cooked vegetables, and baked products (meatloaf, breads, muffins, casseroles, cakes, cookies).
    • Add beans and lentils to salads, soups or stews for an extra boost of fiber.
  6. Choose high fiber snack foods.

    Including fiber-rich food choices for snacks will also help you meet your daily goal.

    • Fiber rich snacks include: carrots and hummus, a handful of edamame, raisin and nut trail mix or popcorn.
    • You can also try pre-packaged foods that contain high amounts of fiber as well. Granola bars and dry cereal can be a great high-fiber snack.
  7. Prepare international recipes.

    A variety of international cuisines focus on whole grains and legumes – both of which are high in fiber. Foods like Indian, Lebanese or Mexican feature beans, lentils and rice.

    • Try a few online websites for recipes or purchase a cookbook to have on hand at home.
    • When preparing international dishes, always choose whole grains. A recipe may call for white rice, but use brown rice instead.
  8. Add frozen vegetables to soups.

    A quick and healthy way to boost fiber intake is to add frozen vegetables to any soups you are preparing. This is a low calorie way to add more bulk to your diet and vegetables are low calorie and healthy as well.

    • Toss in a few handfuls of frozen broccoli, cauliflower, carrots or peas a few minutes before the soup is finished cooking and you’ll have a nutrient packed low calorie meal in minutes.
  9. Add flaxseeds to yogurt.

    Another great way to increase fiber in your diet is to start adding flaxseeds to your bowl of yogurt or cereal in a morning. Flaxseeds are a rich source of fiber, plus they are loaded in essential fatty acids which are imperative for good health.

    • Flaxseeds help to control your blood sugar levels as well, so that you don’t suffer an energy crash shortly after eating.
    • Add flaxseeds to your smoothies for extra fiber.
  10. Add some berries into your protein shake.

    Blackberries particularly are high in fiber, so if you can add a half cup to some protein powder, skimmed milk, yogurt and a few ice cubes, you will have a very nutritious dense shake in minutes that is protein rich as well as high in fiber.

    • Berries are also rich in antioxidants, which help promote general health.
    • Add chia seeds for extra fiber and omega fatty acids.

Community Q&A

Add New Question

  • How much fiber is in Fybogel?

    14 percent of your daily recommended dose of fiber. You need to calculate that, as men and women both have different daily fiber needs.

  • What if I am allergic to wheat and gluten?

    wikiHow Contributor

    There are plenty of foods with fiber that have no wheat or gluten, like almonds, chia seeds, flax, nuts, seeds, peanuts, oatmeal, etc.

  • Which food items do not provide dietary fiber?

    Chicken and all of the other meat products contain no dietary fiber at all. Only fruits, vegetables, and grains provide fiber.

Unanswered Questions

  • Is Benefiber good to help increase fiber?

  • How much fiber does my body need each day?

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  • Aim to include a high fiber food at each meal and snack. This will help ensure you’re eating fiber consistently throughout the day and not all at once.
  • There are two different basic types of fiber: soluble, meaning that it dissolves in water and absorbs it, and insoluble, meaning that it does not dissolve in water. You want to get a good mix of soluble and insoluble fiber, because both help your digestive health in different ways. Wheat bran is an example of insoluble fiber, and beans are an example of soluble fiber. Some nutrition labels will indicate whether their fiber is soluble or insoluble.
  • Aim to consume your minimum daily requirements. However, do not greatly exceed these amounts. Too much fiber can be detrimental to your health. Excess fiber can impede the absorption of iron, zinc, calcium and magnesium.


  • Always consult your doctor before making any major dietary changes or prior to adding supplements to your diet.

Article Info

Featured Article

Categories: Featured Articles | Nutrition and Lifestyle Eating

In other languages:

Español: agregar más fibra a la dieta, Português: Consumir Mais Fibras na sua Dieta, Italiano: Aggiungere Più Fibre alla Tua Dieta, Русский: добавить больше пищевых волокон к диете, Deutsch: Deiner Diät mehr Ballaststoffe hinzufügen, Français: consommer plus de fibres, Tiếng Việt: Bổ sung Chất xơ vào Chế độ ăn, العربية: زيادة الألياف في نظامك الغذائي, Bahasa Indonesia: Meningkatkan Asupan Serat dalam Diet, 한국어: 식단의 섬유질 섭취량 늘리는 법, Čeština: Jak do svého jídelníčku zařadit více vlákniny, ไทย: เติมไฟเบอร์ในอาหาร, Nederlands: Meer vezels aan je dieet toevoegen, 中文: 增加纤维摄入量

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Today I have the honor of interviewing one of my original mentors on my own journey to wellness. Mark Sisson is the founder of, a mainstay of the paleo community, and the author of The Primal Blueprint and now The Keto Reset Diet. Mark’s ideas shaped my decision to learn to eat mindfully, ditch the sugar and grains, and appreciate food in a whole new way.

I find Mark Sisson such a balanced voice of reason in the health world. For Mark, healthy eating isn’t restrictive or limited. It’s all about exploring and savoring the tastiest, best foods that make you feel like a million bucks!

Here are a few “Markisms” that I’ve gotten out of reading his books and blog:

  • All calories are not created equal.
  • Only eat when you’re hungry.
  • If you don’t enjoy it, don’t eat it … even if it’s healthy!

Sounds like a great approach to me!

The Keto Reset Diet: What It Is (and What It’s Not)

I get a ton of questions on the ketogenic diet and there seems to be a lot of confusion about what it actually is. Mark’s book cuts to the chase and answers all of these questions and more.

First, what keto is not: It’s not the Atkins diet, and it’s not about eating your weight in bacon and cheese! (Sorry!)

A ketogenic diet is about allowing the body to burn fat for fuel instead of relying on a steady incoming stream of glucose (i.e., snacks and constant meals).

Mark’s Keto Reset Diet in particular helps restore the body to its “factory settings” so to speak … putting unhealthy food cravings to rest and opening up a new world where food, mind, and body are working together in a healthy fat-burning synergy.

In This Episode You’ll Learn

  • how to turn your body into a lean, mean, fat-burning machine
  • why keto is really about fueling and feeding the body… not ruling out a food group
  • why Mark has just coffee for breakfast (and it’s not bulletproof coffee either!)
  • what “Keto” really means, and how it differs from ketosis
  • how eating low carb and high fat retrains the body-brain connection
  • Mark’s take on how people are doing keto “wrong” (and a better way to do it)
  • just how much energy (calories) the body can make without eating
  • the role of glycogen in exercise (and why Mark works out while fasting)
  • why 3 square meals a day (plus snacks) might not be the healthiest way to eat
  • what Mark himself eats daily … and how he enjoys every bite!
  • the famous “big ass salad” that is the cornerstone of Mark’s diet, and how to make it
  • why eating grains for breakfast is the worst thing you can do
  • how to stay in the “Keto Zone” (without worrying about every little food choice)
  • why healthy eating doesn’t have to be restrictive
  • how Primal Kitchen is changing the food landscape
  • the benefits of intermittent fasting
  • and more!

Resources We Mention

Mark’s Daily Apple

Mark Sisson, The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever (2017)

From Primal Kitchen:

Use the code WELLNESSMAMA to get 10% off any order

p.s. The Chipotle Lime Mayo is a must-try!

From Wellness Mama:

Can Skipping Meals Make You Healthier?

Natural Wine: How to Get the Benefits (Without the Downsides)

How to Improve Your Sleep Naturally

From Mark’s Daily Apple:

Mark’s Big Ass Keto Salad

How the Keto Reset Fits into the Primal Blueprint

Reasons Why Low Carb Diets Actually Work

Why Grains Are Unhealthy

Is Constant Ketosis Necessary or Even Desirable?

Keto Side Effects

The Definitive Guide to Sleep

Other Resources

The Paleo Thyroid Solution by Elle Russ

Have you experimented with a ketogenic diet? How did you feel? Will you try the Keto Reset Diet? Please share!

Special Thanks to Today’s Sponsors

This episode is sponsored by Four Sigmatic. You’ve heard me talk about Four Sigmatic before because I love their coffees, teas, and hot chocolates. These are not ordinary drinks. They’re delicious combinations of coffee, cocoa, and adaptogen herbs, now with the benefits of Chaga, Cordyceps, and Lion’s Mane for an extra brain boost and clean energy. My long time favorite is their instant coffee but lately I’ve also really been enjoying their caffeine free blends. Try out all of these delicious drinks at and make sure to use the code WELLNESSMAMA to get 15% off of your order.

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Mark Sisson–author of the mega-bestseller The Primal Blueprint–unveils his groundbreaking ketogenic diet plan that resets your metabolism in 21 days so you can burn fat forever.

Mounting scientific research is confirming that eating a ketogenic diet could represent one of the greatest nutritional breakthroughs of our time–and that it might be the healthiest and most eff

Mark Sisson–author of the mega-bestseller The Primal Blueprint–unveils his groundbreaking ketogenic diet plan that resets your metabolism in 21 days so you can burn fat forever.

Mounting scientific research is confirming that eating a ketogenic diet could represent one of the greatest nutritional breakthroughs of our time–and that it might be the healthiest and most effective weight loss strategy ever. Going “keto” by eating high fat, low-to-moderate protein and low-carb foods enables you to break free from the disastrous effects of carbohydrate dependency by resetting your metabolism and promoting metabolic flexibility–where your body learns to burns fat instead of sugar for energy, even when you go off plan.

Unlike many other ketogenic programs that require challenging restrictions and deprivation or offer misinformation, Mark Sisson, bestselling author of The Primal Blueprint and publisher of the #1 paleo blog, presents a unique two-step, scientifically validated approach for going keto the right way. He first reveals the real secret to rapid and sustained weight loss, which is in becoming “fat-adapted” before entering full nutritional ketosis. This process allows your body to learn to burn fat more efficiently, resulting in increased and sustained weight loss over the long-term. It takes as little as 21-days to reprogram your metabolism to burn fat for fuel, by ditching processed grains, sugars, and refined vegetable oils in favor of nutrient-dense, high fat, primal/paleo foods–and you’ll see immediate results. Next, you’ll fine-tune with Intermittent Fasting and then foray into full ketogenic eating for a further weight loss boost and improved health.

With The Keto Reset Diet, you can eat to total satisfaction by enjoying rich, high-satiety foods, and even weather occasional slip-ups. You’ll use keto as a lifelong tool to stay trim, healthy, energetic, and free from the disastrous health conditions caused by the typical American diet. With step-by-step guidance, daily meal plans and a recipe section with over 100 delicious keto-friendly recipes, this is the definitive guide to help the keto-beginner or the experienced health enthusiast understand the what, why, and how to succeed with ketogenic eating.

What is it?

The Body Reset Dietis a3 phased diet claiming to offer either significant to just a few pounds of weight loss. It lasts a total of 15 days and claims to boost metabolism with a simple to follow structure.

The intended benefits include sustained weight loss and nutrient rich meals. Most of the foods one will eat will be smoothies, of which there are recipes offered. There’s also no need to exercise at all and immediate results are claimed. Our experts have analyzed many diets and found that the most effective one for weight loss is the 18Shake Diet. It offers a meal replacement and fat burner which combine to offer appetite suppression with improved metabolism. More information about the 18Shake Diet is available in the link here.

Do You Know the Best Diets of 2018?

The Body Reset Diet Ingredients and Side Effects

The diet is broken up in to 3 phases:

• Phase 1:This last a total of 5 days. Only smoothies are allowed, with colors separating when you can eat certain smoothies. This includes white for breakfast, red for lunchtime and green as a dinner.

The white smoothies are separated by its Greek yogurt or milk. Red lunch smoothies are made of fruits for increased energy. Finally the green smoothies are mostly vegetables due to their fiber which can help satisfy appetite.

You’re also allowed 2 snacks a day around 100 to 180 calories per snack. This can include 3 crackers with a tablespoon of almond butter, quarter cup of edamame, or one apple.

• Phase 2: To replace meals you’ll have 2 smoothies and one meal is suggested such as a sandwich, stir-fry, or salad.

• Phase 3: You can eat two solid meals and have just one smoothie. While using the gym isn’t necessary, it’s recommended to walk 10,000 steps a day, using the stairs instead of elevator and doing light resistance training up to 3 times per week for 5 minutes. Exercises are also offered in the full Body Reset Diet book.

The link provided here has the top 10 ranked diet plans of the year.

All information for the diet is available in the official book, though there are some websites which give brief outlines of what’s required. It’s unknown exactly how many calories one will be consuming. Health US News does have this to say about the diet:

“There isn’t any clinical evidence behind the diet, but sticking to smoothies full of fruits and vegetables will likely result in a calorie deficit, which would helppounds drop off”

They also add:

“How quickly and whether you keep the weight off, however, is up to you”

The major problem is that not everyone has the same caloric demands. Depending on one’s activity level, body type and gender, there can differences in the allowances for calories. There are no allowed changes to the diet, as smoothies and recipes are in exact portions.

Another issue is whether or not results are long lasting. No proof is provided that any results that do happen will last long. It’s unlikely that this will be offered, as there is no potent fat loss that’s guaranteed.

EDITOR’S TIP: Combine this diet with a proven meal replacement such as 18 Shake for better results.

The Body Reset Diet Quality of Ingredients

Whole foods are recommended and many smoothies with vegetables and fruits are suggested. This is a wholesome way to seek weight loss, but it’s unclear whether or not this is any better than other smoothies.

One white smoothie for breakfast includes ingredients such as raw almonds, a red apple, banana, Greek yogurt, milk and cinnamon. These are good ingredients but it’s unclear whether or not this will be satisfying enough. The only protein source comes from the milk and yogurt. It’s unclear whether or not this will be enough to help boost metabolism.

The foods offered are definitely healthy, there’s just no explanation if it’s truly any better than other whole foods. There are a lot of vegetables and healthy fruits which are added to each smoothie. It’s unknown if it’s enough to promote significant and long lasting weight loss. A list of the highest rated diet plans is made availablewhen you click the link here.

The Price and Quality of The Body Reset Diet

Offered in the official The Body Reset Diet book is recipes for smoothies, light exercise suggestions and what kinds of foods should be eaten. This includes having meals that contain fiber, protein and fats.

The overall price depends on the type of groceries purchased. Since many fruits and vegetables are required, one also has to spend time grocery shopping in bulk. The diet also relies on lowering calories a significant amount for weight loss. It’s unknown if one’s appetite will be suppressed enough to not want to continue eating. In the “Customer Opinion of The Body Reset Diet” it’s clear that there have been mixed results.

Our experts have compiled a list of the highest ranked diet plans in this comprehensive top 10 list.

Business of The Body Reset Diet

The Body Reset Diet was created by Harley Pasternak, a personal trainer and motivational speaker who has helped train celebrities. He has a degree in Kinesiology, which is the study of human movement and he has a degree in nutritional science. 

There’s no proof that this diet plan was created with any science to back up the claims of boosting metabolism. Much of what is suggested is healthy, but there’s no evidence that it’s any better than other foods. Also, on the website where the book is featured there is no reliable proof offered to help show why this would work.

Even people who read the entire book declared that they couldn’t find any reliable evidence that helps prove this diet has any scientific backing. This makes it impossible to determine the overall quality.

Since many of the foods recommended are lower in calories such as vegetable and fruits, it’s possible for weight loss to occur. This can happen with any low calorie foods. The official website which describes this diet is limited however, and instead relies more on celebrity reviews to help prove it works.  The only offered support that shows results are possible is strictly from a few celebrities who gave quick brief mention of the diet. A list of the top 10 ranked diet plans is made available in the link provided here.

EDITOR’S TIP: The top 10 list of the best diets is available here.

Customer Opinions of The Body Reset Diet

Here are some direct quotes from users:

“I did not lose weight, did not have an increase in energy”

“left us hungry and having no energy”

“Very let down and very hungry”

“I was starving most of the time”

There were major concerns from some users of the difficulty in limiting calories so much. Some had the willpower to stick with the diet and there was weight loss for some, but people often found it repetitive with the same smoothies offered.

There wereissues with weight gain and regained weight after people stopped using the diet. Body Reset Diet is intended to deliver results that continue, but many said this was not the case. For a list of the top 10 ranked diet plans follow the link here.

Some people said they became tired of eating the same kinds of smoothies, as there are very few recipes offered. It was also difficult for some to have to plan these foods as there’s a lot of meal prep, and eating outside is impossible with the very specific food choices allowed.

Conclusion – Does The Body Reset Diet Work?

The Body Reset Diet is a weight loss plan that involves replacing many meals with shakes, and it involves 15 days of dieting separated into 3 phases. The foods recommended inside the shakes are healthy, though it’s unclear whether or not there was any proof that these specific foods are any better than others. It’s likely one will lose weight due to the low amount of calories, but there have been issues with a lack of appetite suppression and long term results according to users. It’s simply just a recipe book with claims which does not guarantee long term weight loss. No additional support is offered, and it cannot be modified for people who need less or more calories.

Our experts have researched many diets and have found that the most effective one for weight loss was the 18Shake Diet. It combines 2 natural weight loss products, a meal replacement and a diet pill. They come with no added stimulants, fillers, binders, colors, or cheap ingredients. Many customers say it’s an effective way to suppress appetite and burn fat. The benefits include increased metabolism, improved digestion, better moodand many other weight loss benefits. They’re also both made with quality ingredients, and they offer an ease of use with a ready to mix shake with a stimulant free diet pill.

Both the meal replacement shake and diet pill are backed by a full 30 day money back guarantee. This means that returns are allowed with no questions asked for the full 30 days. More information about the 18Shake Diet is made available here.

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