As a fellow health TH-camr, I really appreciate the insights shared in your video. It's crucial to address the common misconceptions surrounding protein intake in vegetarian diets, especially in the context of Indian cuisine, where carbs often dominate. Your breakdown of the protein tier list is particularly valuable. Many people underestimate the importance of diversifying their protein sources beyond just dals and paneer. Incorporating options like quinoa, lentils, and even plant-based protein powders can significantly enhance protein intake without compromising on taste or nutrition. Additionally, I love how you highlighted the issue of protein deficiency in the average Indian diet. It's a topic that deserves more attention, especially since many believe they are getting enough protein simply by consuming traditional foods. Your practical tips for using low-fat paneer and soy products are excellent suggestions that can easily be integrated into daily meals. Keep up the great work! It's creators like you who help educate and empower others to make healthier choices. Looking forward to more informative content from your channel!
Soya chunks are safe till you take it in right quantity, i eat 50gm of soya chunks on alternating days, and paneer on alternating days (also along with other sources of protein in whole day).
Mohit bhaiya you are my motivation I was like you now in 3 to 4 month I have lost 16 kg weight with fun without removing junk food no whey protein full natural slowly Now I have lost weight now I will gain muscles. weight earlier 82 kg now 66 kg still going down..age will turn 15 on 10 december. Thank you bhaiya 😊😊
Mohit - All your videos are informative and useful ☺️. The best video and apt for most of us. I got inspired by your transformation and lost around 11 - 10 kgs. Was 75- 76 now am 66-65 kgs. (I m just a teenager) didn't go to gym tho. Did home workout only and never consumed whey protein but still had vegetarian plus non vegetarian protein sources and also watched ur videos. 😊 Lots of happiness and blessings. 🙏😊 Thanks for inspiring 🙏🙏.
I have given you all the vegetarian protein options in this video. There’s nothing else left. Replace whey protein with plant protein powder. Add eggs if possible.
Not just the foods but I noticed that Indian foods have lower protein content than their western counterparts. Cheese and yogurt tend to have lower protein content than the American ones.
Mohit, great video but it seems like you're not familiar with MilkyMist's Skyr Yoghurt which contains 11g of protein as opposed to only 6-7g in their Greek Yoghurt
@@rudrapatel108 Diet:- 1200/1350/1500 cal. from Monday to Friday; 1750/2000 cal. on Sundays; must include one egg (boiled / fried / omelette), 2.5 chapatis (40 g each), paneer & capsicum (75 g), chicken / fish (100 g), apple (100 g), Banana & Spinach Smoothie (15 Leaves of Baby Spinach, Banana, 3 tbsp. of Yogurt, 6 Almonds and 5 tbsp. of water) (twice or thrice per week), 6 almonds (if not had Banana & Spinach Smoothie) and 6 cashews Exercise:- at least 30-45 mins of walking per day Equipment:- Kitchen & Bathroom Scales
The moment you said - Whey protein; this video was over for me... There is no way vegetarians can complete their protein requirement without taking in excessive carbohydrates that come along with it .. And vegans are even worse off.. most of tier1 (dairy) foods dont work for them..
⚠️ATTENTION ⚠️PLZZ BROTHER I ALWAYS WANT TO LOSE FAT AND GET RID OF THOSE BOOBS AND SIDE FAT BUT I AM JUST 14 AND EVERYBODY SAYS THAT I SHOULD NOT DO THAT. CAN I? IF YES HOW MUCH CALORIE DEFICIT WILL U SUGGEST?
@@abhinavrai1780I tried educating myself on this topic and what I learned from mainly nutritionists and doctors, also I have first hand experience of consuming soya chunks a lot. That bioavailability on paper is a thing in reality it doesn't matter so much. I have got great gains. Also, if someone is unaware you make them aware about something you do not start shaming them. That's not "educated" person behaviour.
@@abhinavrai1780but bhai i used 100 g soya chunks 6 Day in weekly to 5 years so not effective my body as vegitarian my friend and gym owner always eat and always suggest eat 50-100 gram protein I was expired 5 years bro😐😐😐
Hi Mohit, I've been following your content since 2019. I have a question: Is it possible to achieve a lean, aesthetic physique with defined muscles without going to the gym? Specifically, can someone with a beginner's fitness level, like myself (currently obese), achieve this through bodyweight exercises (calisthenics) done at home or outdoors?
No you won’t be able to do bodyweight movements if you’re obese. And it isn’t safe either for an obese beginner with no physical activity to engage in calisthenics. A gym with machines and dumbbells are a lot safer and will serve the purpose of building muscle more effectively.
To all my bros i ll suggest to take this video as a reference only cz it will be too hard to maintain consistency with this types of bit fancy recipes.....like dal daily banti h ghr pr uspe roz paneer doodh greek yoghurt blend krke khana its not feasible imo, kbhi kbhi kch tasty khana ka mann kre toh shi h.. ......diet ka main focus ye rakho ki easily le pao yhi nhi sochna pde ki yrrrr bnana pdega vgera vgera......like mai paneer kacha ya toh fir jo sbji bani ho ghr or usme grate krke kha leta hu, soya chunks ubal ke jo sabji bani hai curry vali usme daal diya,milk direct pi liya, greek yoghurt vgera is too expensive agr vo le skte ho toh whey he le lo usse acha....inshort easy rkho jo daily effortlessly follow krsko zyada receipes ke chakr m pdoge toh nhi hopyega 2-3din se zyada
Soya paneer n milk ya aur koi tumhara main protein source unhe toh main priority pe rkho ki ye toh daily khana he khana h kaise bhi....baki ghr pr boldo kabhi kabhi rajma, chole vgera bnane ko oil kamm krne ko etc etc
How is this not convenient? I’m literally giving simple solutions to make your pre existing meals higher in protein. You don’t have to make anything from scratch. If one can’t spare 2 minutes to blend together a few ingredients then he/she clearly does not care much about the protein content of their meals. Which is fine, it’s their choice but 2 extra steps shouldn’t be termed as “fancy”.
what are your thoughts on the AMUL protein products like its buttermilk and lassi ? these products are already used in indian diets but AMUL have increased their protein percentage of said products for example the protein lassi by AMUL has 20g of protein and 1 of them with every meal a day could significantly increase an average indian's protein intake
My height is 156 cm and 45 kg weight to maintain my weight and be strong i consume 1400 calaries diet which contain 80 gm proteins from veg source no protein power
Because eating large amount of Tier 3 is not practical you will get more amount of fat content (Approx 50%). Your overall portion of Tier 3 will be less if you want a well balanced diet.
@@keyurwaghela26 Eating 100 gms nuts added over three meals, gives me approx 650 cals of my total 2000 & 25 gms protein. How does thiis unbalance my diet? I am keeping BMI 21 over a decade.
@@friendlyneighborhood5226 Really? Peanuts, 27% protiens are expensive? Are 50 gms nuts costlier than chocolates and icecream? 2000 cals: cutting is needed for carbohydrates, sugars. Nuts fats is most healthy and needed fats.
Vegetarianism is a privilege.....do well said Mohit....i am physician in the US. Great job! Would you like to be a guest on my podcast where i teach how functional medicine stars with good diet and and all chronic lifestyle diseases can be prevented by staying on top of the things? Thanks 👍
You won’t be able to get that similar creamy texture as Greek yogurt at home but you can pass regular homemade curd through a muslin cloth and squeeze out the liquid (whey) to form hung curd which will give you a denser consistency with more protein per serving.
If you have limited options then you can’t really say no to a lot of stuff. Fermented soy like tempeh and tofu are decent protein sources for vegetarians
Bro belly fat kaise Kam Karu I mean mai diet pe bhi hu or gym bhi shuru krra hu to bhai diet chalu krke 15 din hue kuch asar nai dikraha hai kya karu samaj nai Raha bro aisa nai ki direct slim bolraha hu 15 din me lekin kch bhi frk nai lagra weight bhi 88 pe hi atakgya hai or mai 1000 calories ka deficit leta hu fir bhi nai hua kaise bro😓😓
Even if it isn’t 31g protein per 100g, it is at least 25g of protein like its competitors Amul, organic Mandya, etc It is still a top quality product for vegetarians
@@okaymohit True that, I always track 75% of what I actually consume from that product. Additionally I Would highly recommend For a low fat paneer recipe. Trust me, it’ll have a lot of people’s attention!
Weight to kam kar liya OMAD kar ke but maintain kaisa karen?? Bohot big problem ye hi hai.... Mai ek house wife hu aur joint family hai so i can't go outside for any workouts.. So please please reply me.. Please
Bro I have a request I am a teenager and want to loose weight with home workout can u suggest some of them especially with dumbelles it would be really help full and thanks for advice in this video ❤❤ and also tell a little cheap diet as I believe many r middle class so ppzz tel diet according to that too plzzz😅
As a fellow health TH-camr, I really appreciate the insights shared in your video. It's crucial to address the common misconceptions surrounding protein intake in vegetarian diets, especially in the context of Indian cuisine, where carbs often dominate.
Your breakdown of the protein tier list is particularly valuable. Many people underestimate the importance of diversifying their protein sources beyond just dals and paneer. Incorporating options like quinoa, lentils, and even plant-based protein powders can significantly enhance protein intake without compromising on taste or nutrition.
Additionally, I love how you highlighted the issue of protein deficiency in the average Indian diet. It's a topic that deserves more attention, especially since many believe they are getting enough protein simply by consuming traditional foods. Your practical tips for using low-fat paneer and soy products are excellent suggestions that can easily be integrated into daily meals.
Keep up the great work! It's creators like you who help educate and empower others to make healthier choices. Looking forward to more informative content from your channel!
🙌🙌
chatgpt reply?
@@ashik6419 No, Im right here champ. I just know my stuff.
This is One of the rarest 'satisfactory' video on diet I have seen.
Happy to add value 😊
@@okaymohit help me mohit sir. I am a student and I need some money for my college fees please help me sir😢😢😢😢
Soya chunks are safe till you take it in right quantity, i eat 50gm of soya chunks on alternating days, and paneer on alternating days (also along with other sources of protein in whole day).
Looks like you found what works best for you 🙌
but man how do i get low fat paneer in my area?? i have searched alot by going to every market but i couldnt find it 😔😔
@@khitishranjansahoo2536 Just make it at home
@@khitishranjansahoo2536 Take low fat milk and make paneer yourself
Top notch content 🙏🏼🙌🏽👏🏼. Very underrated. How do you manage to produce such quality content with way less views?
Glad you enjoy it!
Most other videos show ingredients that are hard to find or make, but these items in your video are easily available and easy to make. thanks bro
Production and editing are on point 👌🏾
Glad you liked it
Such a wonderful video. Knowledgable!! Please keep these videos comingg up mohit!!
huge respect brother. thanks for bein so straightforward yet addressing all perspectives
You are really a source of inspiration for many you are doing great work
Jai Bhagwan Parshuram 🪓
Har Har Mahadev 🔱
@@ishaan4085 jai dada parshuram 🙏
🙏
You are a inspiration to many of us I started working out after seeing of your video and have successfully lost 20+ kgs in 4 months
you're a gem of man, god bless you and keep doing this
🙏
Great video man! You've come a long way Mohit 🎉
Thanks a ton
Wow, what a content bhai!! Earned a subscriber!! TOP NOTCH QUALITY.
Very much informative and helpful content , crazy one bigman 🙌🏼💪🏼
Glad you enjoyed it
I saw your video on exercise for fat loss and this one is also very well made and well done. Thanks
Highly informative video, Mohit 👍🏽🙌🏽
i soooooo badly wanted this video. thank you so much mohit bhaiya❤
Hope it helps 👊
Mohit bhaiya you are my motivation I was like you now in 3 to 4 month I have lost 16 kg weight with fun without removing junk food no whey protein full natural slowly Now I have lost weight now I will gain muscles. weight earlier 82 kg now 66 kg still going down..age will turn 15 on 10 december. Thank you bhaiya 😊😊
Bro you are a legend thanks for giving such good quality content☺
Iam safe as a non vegetarian ❤. Daily chiken khata hu 100 gram protein easily complete ho jaate hain
Haha it is definitely a lot more convenient as a non vegetarian
Video quality on another levell
Mohit - All your videos are informative and useful ☺️. The best video and apt for most of us.
I got inspired by your transformation and lost around 11 - 10 kgs. Was 75- 76 now am 66-65 kgs. (I m just a teenager) didn't go to gym tho. Did home workout only and never consumed whey protein but still had vegetarian plus non vegetarian protein sources and also watched ur videos. 😊
Lots of happiness and blessings. 🙏😊
Thanks for inspiring 🙏🙏.
Thanks a ton ❤
Bhaiya aapki story telling skills amezing hai ❤
Bhaiya i became fan of yours ❤
Please Make a video on those who are lactose intolerant and a vegetarian too how they can fulfill their protein requirements.
I have given you all the vegetarian protein options in this video. There’s nothing else left. Replace whey protein with plant protein powder.
Add eggs if possible.
Ekdum kadak, bahut acha ❤
Wonderful content, wonderful quality 💯👌🏻
Thank you 🙌
Not just the foods but I noticed that Indian foods have lower protein content than their western counterparts. Cheese and yogurt tend to have lower protein content than the American ones.
Yes you are right
That's why we are akinny fat and people hate non vegetarian
Amazing video bro👍
Brooo should have billion subscribers
🙏🙏
Mohit, great video but it seems like you're not familiar with MilkyMist's Skyr Yoghurt which contains 11g of protein as opposed to only 6-7g in their Greek Yoghurt
I wasn’t familiar with this. Thanks for sharing 🙌
Great video❤
Thanks bro👍
More content on vegetarian diet,
bro, you're an inspiration... I've lost at least 25-30 KG since December 2023 using calorie deficit...
Keep it up🎉
@@okaymohithelp mohit sir please help me sir😢
@@okaymohit Thank you 😊
@@aamirkhan943kese kara brother? Diet plus workout banao thoda
@@rudrapatel108 Diet:- 1200/1350/1500 cal. from Monday to Friday; 1750/2000 cal. on Sundays; must include one egg (boiled / fried / omelette), 2.5 chapatis (40 g each), paneer & capsicum (75 g), chicken / fish (100 g), apple (100 g), Banana & Spinach Smoothie (15 Leaves of Baby Spinach, Banana, 3 tbsp. of Yogurt, 6 Almonds and 5 tbsp. of water) (twice or thrice per week), 6 almonds (if not had Banana & Spinach Smoothie) and 6 cashews
Exercise:- at least 30-45 mins of walking per day
Equipment:- Kitchen & Bathroom Scales
This is amazing paneer in Dal makhani. U r simply 👍 awesome
Very informative and awesome.
The moment you said - Whey protein; this video was over for me... There is no way vegetarians can complete their protein requirement without taking in excessive carbohydrates that come along with it .. And vegans are even worse off.. most of tier1 (dairy) foods dont work for them..
But look at tempeh, it has high amount of protein.
Paneer ki jagah tofu use kar sakte hai?
Achi video hai .. promotion bi hogaayaa...
Excellent!
bro can u share some macro-friendly and healthy recipes in shorts format
Those who don’t know. Soya has also been linked to thyroid in many people.
Bro you didn’t talk about cost
Can you please make a video on Non veg DIET ?
U r a gem❤
Bhai please mujhe bhi diet btaye waight loss ki
I have uploaded many videos
Informative video as always ❤
Glad you liked it
Wow u look so different good job mohit
Rice kitna quantity mein le whn your on diet,kyu ki mein rice skip nahi kar sakti.
Bhai "Sudesh Berry" ka bachpan lag rhe ho bilkul !!
High sir , can you please upload more videos on paneer recipes
⚠️ATTENTION ⚠️PLZZ
BROTHER I ALWAYS WANT TO LOSE FAT AND GET RID OF THOSE BOOBS AND SIDE FAT BUT I AM JUST 14 AND EVERYBODY SAYS THAT I SHOULD NOT DO THAT. CAN I? IF YES HOW MUCH CALORIE DEFICIT WILL U SUGGEST?
Bhaiya koi kam calories with protein aur dal chawal roti sabji milk egg me bataye 2 times meal in 1800 calories
I like this series
What about high protein = to excess pressure on kidney, high uric acid, high creatine levels, kidney diseases?
Love you Mohit bhai
Great content
Paneer is ok but but don't combine milk with salty meals , it will cause serious skin problem
But you should never add milk with salt
Thats we called QUALITY CONTENT ❤
Glad you liked it
Loved ❤
❤
Great content yar
you are really making helpfull videos bro ❤
Glad to hear that
thanks @@okaymohit
Best video quality
Acha kacha soya chunks Don't understand the power of Soya chunks 100g soya chunks have 53 G protein complit source king of protein 😎😎😎
Ever heard about bioavailability of protein or pdcaas score, I guess not educate yourself first bhai
@@abhinavrai1780I tried educating myself on this topic and what I learned from mainly nutritionists and doctors, also I have first hand experience of consuming soya chunks a lot. That bioavailability on paper is a thing in reality it doesn't matter so much. I have got great gains.
Also, if someone is unaware you make them aware about something you do not start shaming them. That's not "educated" person behaviour.
@@ayushmishra5861is it safe to consume soya bean daily??
@@abhinavrai1780but bhai i used 100 g soya chunks 6 Day in weekly to 5 years so not effective my body as vegitarian my friend and gym owner always eat and always suggest eat 50-100 gram protein I was expired 5 years bro😐😐😐
@@ayushmishra5861thak you bro👍
Hi Mohit, I've been following your content since 2019. I have a question: Is it possible to achieve a lean, aesthetic physique with defined muscles without going to the gym? Specifically, can someone with a beginner's fitness level, like myself (currently obese), achieve this through bodyweight exercises (calisthenics) done at home or outdoors?
No you won’t be able to do bodyweight movements if you’re obese. And it isn’t safe either for an obese beginner with no physical activity to engage in calisthenics. A gym with machines and dumbbells are a lot safer and will serve the purpose of building muscle more effectively.
Which brand of low fat paneer can we use???
you should not add milk and paneer to whatever food u want, first check if all items are compatible ayurvedically
Bhai koi muja batya ga ke low five paneer kya ha kon sa paneer ha ya please 😢
Low fat * bhai market me alag se bhi milta hai ni to Ghar pe jab dudh ke uppar se malayi vgyara nikal jati hai to tab uska paneer bna liya kro
bhaiya i am a bid fan of yours and admire you as my inspiration
❤
To all my bros i ll suggest to take this video as a reference only cz it will be too hard to maintain consistency with this types of bit fancy recipes.....like dal daily banti h ghr pr uspe roz paneer doodh greek yoghurt blend krke khana its not feasible imo, kbhi kbhi kch tasty khana ka mann kre toh shi h..
......diet ka main focus ye rakho ki easily le pao yhi nhi sochna pde ki yrrrr bnana pdega vgera vgera......like mai paneer kacha ya toh fir jo sbji bani ho ghr or usme grate krke kha leta hu, soya chunks ubal ke jo sabji bani hai curry vali usme daal diya,milk direct pi liya, greek yoghurt vgera is too expensive agr vo le skte ho toh whey he le lo usse acha....inshort easy rkho jo daily effortlessly follow krsko zyada receipes ke chakr m pdoge toh nhi hopyega 2-3din se zyada
Soya paneer n milk ya aur koi tumhara main protein source unhe toh main priority pe rkho ki ye toh daily khana he khana h kaise bhi....baki ghr pr boldo kabhi kabhi rajma, chole vgera bnane ko oil kamm krne ko etc etc
How is this not convenient? I’m literally giving simple solutions to make your pre existing meals higher in protein. You don’t have to make anything from scratch.
If one can’t spare 2 minutes to blend together a few ingredients then he/she clearly does not care much about the protein content of their meals. Which is fine, it’s their choice but 2 extra steps shouldn’t be termed as “fancy”.
Thank you for sharing 👍🏻👍🏻👍🏻
Thanks for watching!
what are your thoughts on the AMUL protein products like its buttermilk and lassi ?
these products are already used in indian diets but AMUL have increased their protein percentage of said products
for example the protein lassi by AMUL has 20g of protein and 1 of them with every meal a day could significantly increase an average indian's protein intake
They are good products but not easily available. One will have to place an order on the Amul website and most likely will have to bulk order.
My height is 156 cm and 45 kg weight to maintain my weight and be strong i consume 1400 calaries diet which contain 80 gm proteins from veg source no protein power
45 kg and 80 gm protein? how?
Mohit bhai u are the best ❤
Thank you brother
I bet you would look like Ankur Warikoo 20 years down the line.🎉
Nuts : Tier 3 थोड़ा बहुत प्रोटीन? Peanuts, almonds are 27% protein, healthy oils, low glycemic index, huge satiety effect !!!
Because eating large amount of Tier 3 is not practical you will get more amount of fat content (Approx 50%). Your overall portion of Tier 3 will be less if you want a well balanced diet.
@@keyurwaghela26 Eating 100 gms nuts added over three meals, gives me approx 650 cals of my total 2000 & 25 gms protein. How does thiis unbalance my diet? I am keeping BMI 21 over a decade.
@@BubblesPothowari Baaki ke Nutrients ki purti kaise karoge???
Sirf Protein hi sab kuch nahi hota
Cronometer App par jaao aur Nutrients track karo
@@BubblesPothowariT3 cuz it's worthless for people cutting calories
It's just useless fats and it's expensive
@@friendlyneighborhood5226 Really? Peanuts, 27% protiens are expensive? Are 50 gms nuts costlier than chocolates and icecream? 2000 cals: cutting is needed for carbohydrates, sugars. Nuts fats is most healthy and needed fats.
Bhai na greek yougut milta hai na LowFat paneer, na Blinkit par na Zepto :)
Lucknow Mei!!!
Love your content ❤
❤❤❤
What about thyroid patients i heard soya is not good for them.
Bhaya I have one question. For beginar we should apply trainer or not
Kya ladies nahi kar sakte OMAD???
Please reply Mohit plz
mohit bhai tysm forthis God Bless u..
❤
Vegetarianism is a privilege.....do well said Mohit....i am physician in the US. Great job! Would you like to be a guest on my podcast where i teach how functional medicine stars with good diet and and all chronic lifestyle diseases can be prevented by staying on top of the things? Thanks 👍
Bro confused besan or sattu which should i mix😅
Plz share recipe of Greek yogurt. How's it different from regular curd
You won’t be able to get that similar creamy texture as Greek yogurt at home but you can pass regular homemade curd through a muslin cloth and squeeze out the liquid (whey) to form hung curd which will give you a denser consistency with more protein per serving.
Mohit would you recommend tempeh as a source of protein during fat loss?
If you have limited options then you can’t really say no to a lot of stuff. Fermented soy like tempeh and tofu are decent protein sources for vegetarians
Greek yoghurt raita. Awesome 😅😅😅
Why do Indian parents think protein powder is the devil 😭
Indians will choose a fat body over a lean muscular body...pgl h yha log
Soyaa chunk ka sahi baataayaa apnaa test karaa lo Estrogen ka...and dry fruit ka bi sahi baataayaa ki fat aur calories jaadaa hai
Bro belly fat kaise Kam Karu I mean mai diet pe bhi hu or gym bhi shuru krra hu to bhai diet chalu krke 15 din hue kuch asar nai dikraha hai kya karu samaj nai Raha bro aisa nai ki direct slim bolraha hu 15 din me lekin kch bhi frk nai lagra weight bhi 88 pe hi atakgya hai or mai 1000 calories ka deficit leta hu fir bhi nai hua kaise bro😓😓
Brother please share Greek yogurt link. Hamare yahan to milta hai.
So is it okay if i eat boiled legumes upto 150 grams with 50 grams paneer and 150 grams curd everyday is it okay
Ideally your primary protein should come from tier 1 foods. So it would be better to do 150-200g low fat paneer per day and 50-100g lentils/ legumes
Bhai aapke ye video dhek kar ankur warikoo ki yaad aati hai
Farm connect paneer? The macros it has are they reliable?? I would highly recommend for a nutrition test on that Mohit
Even if it isn’t 31g protein per 100g, it is at least 25g of protein like its competitors Amul, organic Mandya, etc
It is still a top quality product for vegetarians
@@okaymohit True that, I always track 75% of what I actually consume from that product.
Additionally I Would highly recommend For a low fat paneer recipe.
Trust me, it’ll have a lot of people’s attention!
Thumbs up for the profile.
Weight to kam kar liya OMAD kar ke but maintain kaisa karen?? Bohot big problem ye hi hai....
Mai ek house wife hu aur joint family hai so i can't go outside for any workouts.. So please please reply me.. Please
Please reply karo na brother
I'm unable to find any low fat paneer online . Can anyone tell me where to find ?
Amul website has a low fat high protein paneer available
Bro I have a request I am a teenager and want to loose weight with home workout can u suggest some of them especially with dumbelles it would be really help full and thanks for advice in this video ❤❤ and also tell a little cheap diet as I believe many r middle class so ppzz tel diet according to that too plzzz😅
bro just wants to know, whats your age ?