It’s creamy, satisfying and loaded with protein and fiber. Popcorn is super moreish, and it’s a great light snack that curbs those cravings without doing too much damage to your waist. You will definitely feel the waist shrink after this meal! The 1500-calorie diet meal plan can be effective for weight loss if done correctly. If you’re struggling with this aspect of healthy eating here is a sample meal plan you can try. Think of your goals on days when you don't feel like eating healthy foods or moving more. We packed this delicious one-week meal plan with fiber-rich and anti-inflammatory meals to keep you satiated while helping you hit your weight loss goals. Easy Orange Chicken Meal Prep Bowls Dietitian, Juliette Kellow is on hand with a plan that will help you get through a hard day at the office without sabotaging your diet. Boredom and emotional eating are one of the biggest causes of weight gain. Starch serving sizes are generally 120 calories and equal to a slice of thicker bread, 1/2 cup of cooked brown rice, quinoa, or beans, or 1 cup of starchy vegetables like corn. Meal planning can be as basic as scribbling down your known favorite meals and snacks. We could also adjust and customize each meal for portion size, servings, the length of time we wanted to spend preparing and eating the meal and whether we wanted to cook all of the time or just sometimes. The app then used that data to calculate suggested daily calories, carbs, fat and protein for us. Eat This Much Premium’s focus on goal-oriented healthy eating is friendly and easy enough for consumers to understand and use. Mayo Clinic experts designed the Mayo Clinic Healthy Weight Pyramid to help you eat foods that are filling but low in calories. Instead, you'll eat tasty foods that will satisfy you and help you lose weight. The Mayo Clinic Diet is a lifestyle approach to weight loss that can help you maintain a healthy weight for a lifetime. The low-fat meal pattern is great for people who are looking to reduce their risk of diabetes or lose weight. The thermic effect of food, which is called diet-induced thermogenesis, is increased energy expenditure that results from nutrient processing; these values are highest for protein.48 Secretion of gut neuropeptides that induce satiation, such as glucagon-like peptide-1 or cholecystokinin, is increased in high-protein diets.49 These types of diets also may help preserve lean body mass during weight loss.50 A meta-analysis showed that protein supplementation can help preserve lean body mass in adults and older adults, although the effects on muscle strength and synthesis were less clear.51 Strategies for successFind resources to help you lose or gain weight safely and effectively.Salads make for a veggie-packed lunch, but the toppings can make all the difference in how a salad aids in weight loss.Fruits, veggies, whole grains, and legumes will become more convenient and consumed more often if we take the time to plan meals, prepare a grocery list, and have them on hand.More importantly, they’ll want to know about your overall health.Eating well and being physically active contribute to healthy growth in childhood and good health throughout life.As long as you stick to the choices listed here, you'll keep your total calorie intake to roughly 1,300 a day. This is a super easy one, and a meal that the entire family can get behind. I could eat this EVERY MEAL OF THE DAY! My favorite right now is just mixing nonfat plain Greek yogurt with sugar free pistachio pudding mix! Here’s a few chicken salads that I REALLY like, and eat a lot. In fact, I just started documenting on Instagram my salad a day streak so I can remember all the salads I like! Weekly Shopping Strategy Download with the “add to cart” button now and you’ll be on your way to your weight loss goals. We’ve taken the best of our meal ideas for losing weight and put them into a handy printable. Each of these meals fits that description. A good weight loss dinner is one that makes you feel satisfied without being overly stuffed or heavy. Do you want even more specific guidance for weight loss? Refined sugar has zero nutrients and can spike blood sugar levels, leading to cravings and overeating. Moreover, making lifestyle changes can help increase your activity levels, which can promote weight loss. Some popular high-protein diets include the Dukan diet and the Zone diet (9). Betterme will keep you laser-focused on your weight loss journey! With expert support and a roadmap to follow, you’ll feel empowered to make healthier decisions every day. The salmon offers plenty of protein to support muscle growth, along with omega-3 fatty acids to tamp down on inflammation. Plus, it’s only 205 calories per serving and takes a total of 25 minutes to prepare. The salad is less than 400 calories, but the fresh herbs, almonds, and olive oil give it tons of flavor. A ketogenic (keto) diet minimizes carbohydrate (carb) intake while allowing more generous amounts of protein and fat. Our top pick for weight loss, improvement in health markers, and sustainability? If you’re ready to lose weight and keep it off, read our detailed review of the top 10 weight loss programs to find out which one is best for you. There is strong evidence that many different types of diets can help people lose weight.1 With your dedication, perseverance, and savvy meal planning skills, there’s no limit to what you can achieve. Remember that all types of fat are high in energy and should be eaten in small amounts.A balanced diet helps me lose weight in a healthy way.So this week I created an Energy Boosting Meal Plan.Jamie Mok, registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics, advocates for culturally competent weight loss programs that can increase the likelihood of long-term compliance and success.You can also include the following weight loss exercises to your daily routine.If you’ve struggled to find a weekly meal plan that works for you and your family, today is your lucky day!To find my printable monthly planners you can click here (there is even a plant based meal plan!)Discover other foods that can actively help lower your blood cholesterol Here are some lists of foods that kill your weight loss efforts. Just take healthy fatty acid with combination of some protein and carbs. You can also eat nut for instance almond, Cashews, pistachios and peanuts etc. it is also supply you healthy fatty acid that is essential for your body. “You’re encouraged to eat fat, and people can get excited that they can have certain foods that are considered ‘off-limits’ on other diets,” Cording says. “You have to be vigilant about the sodium content of the prepared foods and meals eaten out.” There are many different types of vegetarian diets, but most shun meat while allowing for things like eggs and dairy products with a heavy emphasis on plant-based foods. If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Swapping to unsaturated fats can help lower cholesterol. Some people expect quick results from the 30-day diet meal plan for weight loss. To identify the best 30-day diet plan for weight loss, you need to understand how to create a sustainable calorie deficit. The Volumetrics diet focuses on eating foods that have fewer calories per gram, which helps in maintaining satiety while reducing calorie intake. By eating out less often or consuming fewer processed foods, for example, you’ll automatically reduce the number of calories you’re taking in, slash your intake of saturated fat, and consume less sodium. Try the keto shish kebab with garlic cream and roasted vegetables. How can you go wrong with a keto cheeseburger or a keto fathead pizza? The meaty filling and cheesy topping round out this savory dish. Our hearty keto meat pie replaces a flour pastry crust with one made of almond and coconut flours. I’ve included various food options, from fruits and vegetables to non-veg and beverages. A burger done right isn’t a terrible nutritional choice—even if you’re trying to lose weight. Eggs are one of our favorite superfoods because they’re loaded with amino acids, antioxidants, and micronutrients. This fried rice recipe is the most underrated weight-loss food out there because it utilizes two cooking methods that boost nutrients. It ensures that patients follow their prescribed treatment plans accurately, which is crucial for the effectiveness of their medications and their overall health. The elimination phase typically involves systematically removing foods with common allergens and irritants from the diet, such as gluten, dairy, nuts, and certain additives (Lapine, 2022). The reintroduction phase is the second stage of an elimination diet, following the initial elimination of specific foods. This is when eliminated foods are systematically reintroduced one at a time, and individuals observe any physiological or symptomatic responses. Both methods will work, but a water fast is much harder to sustain and may not work for long-term weight loss. All features in the full version of Paprika Recipe Manager 3 are also available in the trial version, except you can only save up to 50 recipes in the trial and cloud syncing is not available. Unlike all the other meal-planning apps we tested, Meal Prep Pro runs only on Android or iOS phones; it doesn’t have a macOS or Windows counterpart. The app calculated our daily calorie goal based on personal statistics and fitness or weight goals, but we could also adjust it. Customization of recipes, grocery delivery options and the Search feature are available only on the mobile app. The program has been updated and is designed to help you reshape your lifestyle by adopting healthy new habits and breaking unhealthy old ones. The Mayo Clinic Diet is a long-term weight management program created by a team of weight-loss experts at Mayo Clinic. Another important nutrient to consider as part of a balanced diet is fat. Vegetables are full of vitamins, minerals, fiber and phytochemicals—and with so few calories and carbohydrate, everyone can enjoy more! Low Calorie Meal Planner (December 23, By sticking to this plan, he not only lost weight but also felt more energetic during outdoor activities.There’s no one right answer when it comes to a diet for weight loss, says registered dietitian Natalie Romito, RD, LD.If you’re counting calories to lose weight, start by estimating how many calories you burn — that is, use for energy — on an average day.This educational approach empowers you to make informed decisions and maintain healthy habits even when you’re not following a structured meal plan .The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists.Focus on developing one new meal prep habit at a time. Personally, I love these glass meal prep containers for all my meals that will be microwaved. If you’ll be taking a lot of your meals with you on the go, the slimmer and lighter the container is, the better. When meal prepping, you definitely want a meal prep container that will keep your food fresh. Check out my post on how to lose weight without cardio for more tips on how to lose weight! Meal prep makes it so much easier to grab and eat food you've already prepared than to struggle with also cooking and/or prepping it when you're hungry. The Easy & Effective 5-Day Weight Loss Meal Plan Dietitians Swear By Due to its high protein content and healthy fats, this recipe is an excellent weight-loss dinner. Loaded with protein and healthy fats, it’ll keep you fuller for longer than a bag of processed junk food snacks. Together, these nutrients can help you sustain your weight loss meal plan by avoiding deprivation. So give yourself enough time to complete the preparation steps and stick to your meal plan. If you do not like eating the same thing daily, planning is even more crucial to save time and money and make good choices. Just a reminder that the most critical aspect of good meal planning is making sure you prepare everything you planned on preparing each week. At these times, it can be hard not to give up and slip back into old habits. You may need other strategies once you stop in order to keep the weight off. Bariatric surgery changes the way your digestive system works to make losing weight easier. Not everyone responds to behavioral approaches, but other scientifically proven treatments are available, including FDA-approved obesity medications and bariatric surgery. When it comes to food choice, think about energy density. Plus, they create a pudding-like consistency without the need for sugar-laden thickeners.It aims for healthy weight loss of 1 to 2 pounds weekly.Check out the meal planning course here.The program emphasizes foods that have been shown to support weight loss, improve health markers, and reduce the risk of chronic diseases .This makes it easy to swap meals and snacks to suit your tastes, take a free trial to have a go.I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,snacks, dessert, wine, etc. A food diary, like the My Food Diary Template, allows individuals to systematically record each meal, snack, and beverage consumed throughout the day. They should follow this diet to manage their condition and avoid adverse reactions to gluten-containing foods. This increased risk is likely due to the reduced consumption of whole grains when gluten-containing foods are excluded from the diet. The Gluten-free diet has gained significant popularity in the United States, with retail sales of Gluten-free foods exceeding $15.5 billion in 2016. Stick to your calorie or points goal while the whole family enjoys delicious and healthy dinners.So, the one thing I’ve always hated about meal prep is the meals are only good for a few days before they get funky.This is a 1,500-calorie diet plan designed to keep you feeling energized and satisfied while reducing calories so you can lose about 1 to 2 pounds each week.Follow our complete low-carb dairy-free meal plan, which helps you stay under 33 grams of net carbs per day.Dairy foods contain calcium which is essential for good health.You should always consult your doctor before restricting your calories. Here are some useful tips for weight loss that can help you cut down unwanted weight faster. Avoid all junks foods for instance candy, cold drinks and French fries etc. Water is an ideal choice for drinking during weight loss regime. This way of eating focuses on whole, plant-based foods and healthy fat. The basic, free version of the Eat This Much app lets you generate single-day meal plans, track what you eat, create custom foods and recipes, schedule recurring foods and exclude foods you don’t want to eat. This weight loss diet plan works effectively by creating a calorie deficit, enhancing fat metabolism, and improving hormonal regulation. This is also a great weight loss meal idea because you’re giving your body a nice boost of protein while keeping calories, fat, and sugars in check. “The Mayo Clinic Diet program promotes sustainable weight loss by focusing on building healthy eating and lifestyle habits, a research-supported approach that moves beyond calorie-counting or food-weighing,” Mok says. You’ll have healthy copycat breakfasts from McDonalds, low calorie lunch copycats from Arby’s and Panera. So I included some of them in this meal plan, I hope you love them! I never take the old meal plans down and you’ll find 100 more meal plans below! I know I’m spending more now with kids at home from school, so this low cost meal plan is all low cost and easy to make. High calories drink and foods kill your weight loss plans. Find a meal plan that fits your lifestyle and preferences.“What has been shown repeatedly is that for effective weight loss, type of diet doesn't seem to matter,” says Kahan. A realistic weight loss plan should fit into your lifestyle so you can lose weight in a healthy, sustainable manner over time and keep it off. Fresh fruits, although nutritious, may be temporarily removed from the diet during the elimination phase to assess their potential impact as a food trigger. However, this phase eliminates many foods, ranging from potential allergens to items known for their inflammatory properties. After the elimination phase, foods are gradually reintroduced, allowing individuals to observe their responses and identify trigger symptoms. Keeping a detailed food journal is crucial, aiding in tracking eliminated foods, potential triggers, and symptoms. An Elimination Diet addresses various health concerns, particularly food allergies, intolerances, and inflammatory conditions. Make a different one each day with these easy instructions.A high-fat, low-carb diet which delivers healthy fats from extra virgin olive oil, avocado, nuts and seeds, and keeps daily net carbs to around 50 grams.The three stages of the Mayo Clinic Diet seamlessly adapt to your needs as you pursue long-term weight loss and better health.These containers make meal planning easier by ensuring the right proportions of food groups and promoting a balanced and calorie-conscious diet.Turns out, Paprika Recipe Manager 3 is a digital organizer for your recipes rather than a typical meal planner like the other apps we tested.The program teaches a food group “building-block” method – fill your plate with unlimited fruits and vegetables, then add lean protein, smart carbohydrates, and healthy fats. You now have the tools to create your own meal plans, adapt recipes to your preferences, and navigate any eating situation with confidence . This week introduced more variety and complexity to your meal plan while reinforcing the healthy habits you established in Week 1. This demonstrates the meal planning strategy of cooking once and eating twice, saving time while maintaining variety in your meal plan . Instead of viewing healthy eating as a series of limitations, you’ll see it as an opportunity to nourish your body with delicious, satisfying foods that support your well-being . A low-calorie diet with a low fat or carbohydrate content has been recommended; however, in some cases, a very-low-calorie diet is required for a short period.Eating too much sugar can lead to gaining extra pounds and health problems.Your taste buds will be bouncing off the walls from the fiesta in your mouth, and you can feel good knowing it’s still a great weight-loss dinner.Do you find you’re pressed for time between the end of work and when you need to get dinner on the table?This ensures you fill your cart with the most important Mayo Clinic Diet foods before moving to packaged goods .Grill or steam your fish rather than frying it to keep it healthy. The plan offers 5 sample meal plans along with a list of healthy snacks to support my goals. The 30-day meal plan gives me many delicious recipes for breakfast, lunch, snacks, and dinner. You can enjoy tasty, healthy meals every day. Natural, unprocessed foods are great for weight loss. Prepackaged meals and snacks can be convenient but often have added sugars and unhealthy fats. What is the 7-day healthy meal plan and how can it help you lose weight? "It emphasizes lower-calorie foods and healthy portion sizes,” Angelone says. “This diet also includes regular meals and snacks, so you don’t go hungry.” “The flexitarian diet includes all food groups, while at the same time encouraging more plant-based meals which in many instances are lower in calories,” Gans says. It's also low in fat and contains plenty of fruit and veg. The low glycaemic index diet acheives this by keeping blood sugar levels stable. Who says diets have to be bland and boring? The plan includes a step-by-step guide and video to make it simple to follow. So you won't have to spend precious time slaving over a hot stove when you're tired after work. “Ozempic decreases appetite, which should lead you to eat less food, and if these foods aren’t nutrient-dense, you may be missing out on your nutritional needs.” “If you want to try the Mediterranean diet but you’re not ready to give up a certain food yet, you can make a modified version, or only follow the diet 80 to 90 percent of the time.” Single food diets typically boast that you can eat as much as you want of a single food, but that’s not sustainable from a psychological or nutritional standpoint, says Zenker. In fact, too big of a calorie deficit can lead to rapid weight loss which can decrease muscle mass and energy levels, and cause nutritional deficiencies, she adds. It includes grass-fed meats, beef, chicken, turkey, and organ meats, alongside wild-caught fish and seafood. The AIP diet emphasizes nutrient-dense options that promote gut health and align with paleo principles. Ultimately, the AIP diet plan supports autoimmune control by tailoring a long-term diet that minimizes inflammation and promotes overall well-being. Through the reintroduction phase, the plan helps identify individual food sensitivities by systematically reintroducing eliminated items and monitoring their effects. Aim for at least 8–10 glasses a day, and try drinking a glass before meals to naturally reduce calorie intake. When you focus on quality foods, you’re less likely to experience hunger and cravings that can lead to overeating. Weight loss isn’t just about eating fewer calories—it’s about making those calories count. We also have a weight loss diet plan for men available. Looking for a meal plan that your male family member can follow along with while you do your 30-day plan? This week I wanted to try a Low Calorie + Low Carb Meal Plan. I asked everyone on Facebook what they would want this week and I got some mixed requests. Now that can be problematic, as I do not want to ever condone putting kids on diets. Just as I try to do every week, I asked for requests, and this week it was all over the board. Dinner: Turkey Burger with Side Salad This is the number of calories your body burns just doing daily functions such as breathing, digesting food, and circulating blood. We’ve costed based on following the week’s meal plan in full, so some items will be used across more than 1 meal. The number of calories you need a day will depend on your age, activity level and health. If you want to lose weight quickly, then you may want to try a low-carb diet. If you’re a beginner, starting out on a weight loss journey, you may be wondering which diet is best for you. Exactly how many calories you need to cut will depend on your activity level, weight, and other factors (2). For some people this may come to a total of 1500 calories per day. Each day comes in at around 1200 to 1500 calories, so you can be sure you’re getting all the nutrients your body needs while still shedding pounds. Aim to include fresh berries in every fruit serving you have during the day for amazing results. These are the perfect snacks that boost your metabolism, enhance your memory and improve cardiovascular health. It is especially recommended for vegetarians due to its high protein content (14). Fatty acids also help maintain cell structure and function while supporting brain function and mental health (6). How to choose a meal-planning app I also included a a printable download of all the recipes, the meal plan, and a FILLED OUT SHOPPING LIST! And I thought it would be fun this week to make a full “Junk Food Made Healthy” meal plan. This week I got a lot of questions on how to stay motivated to eat healthy, so many in fact that I did a Facebook live about it. Batch cooking is a way to meal prep where you make the base of all the recipes (protein in this case) and then work them into extra easy (and often no/quick cook) recipes throughout the week. Slow Cooker Salsa Verde Chicken Below you’ll find some healthy recipes for breakfast lunch and dinner that are included in the diet plan. Also, if you have a medical condition like diabetes, consult your doctor or dietitian before starting any calorie-restricting meal plans. Once those meals are established, then pick a few days per week when you can have either a ” splurge ” day or a ” treat yourself ” day. The easiest way to start meal planning is by just thinking about which meals are important for everyone in your family to eat daily (breakfast, lunch, dinner) and then also thinking about snacks. When meal planning, you need to look at what you have already bought and how much room is left in your monthly food budget; that way you can plan an entire month’s worth of meals knowing exactly how much money that you will be spending. There are different ways to lose weight, such as a low-carb diet - but there's no one-size-fits-all approach. One of the main benefits of following a low-carb diet is weight loss. It's nutritionally balanced, we’ve counted the calories for you, and it contains at least five portions of fruit and veg per day. Generally, low-carb eating is when you reduce the total amount of carbs you consume in a day to less than 130g. I’d also like to take this opportunity to remind you all that I never take down these meal plans. And for those of you who find these too creative or need Lent friendly meals, scroll down a bit. These meals have been specifically chosen to help keep you energized throughout the day! Frozen fruits and vegetables are often more affordable than fresh and can be just as nutritious, especially when fresh options are out of season .Our budget-friendly meal plan features healthy recipes for weight loss on a budget; they’re tasty, easy to prepare, and help you stay under 20 grams of net carbs per day."Eat This Much not only helps me hit my macros, but also makes sure I'm not eating the same bland thing every day. I've lost 35 lbs over the past year, and with ETM, I'm eating and performing better than ever."The creamy avocado salsa adds a delicious twist, packed with healthy fats that promote satiety.Water is an ideal choice for drinking during weight loss regime.Save some to add a protein kick to your lunchtime salad tomorrow. Consider your daily intake of vitamins, minerals, proteins, and fats, she adds. That's because weight loss is not a one-size-fits-all approach and how you go about dropping extra pounds is pretty individualized. This flexibility makes it easier to stick with your plan and still enjoy what you eat. Breakfast: Steel-Cut Overnight Oats with Cinnamon, Banana, and Walnuts When you run out of tissue to store lipids, the fat cells themselves become enlarged. Obesity may also have direct and indirect effects on your overall health. When you think about the BMI scale, it’s important to remember the BMI scale doesn’t accurately predict specific health risks. It can affect your self-esteem and mental health. The three stages of the Mayo Clinic Diet seamlessly adapt to your needs as you pursue long-term weight loss and better health. It provides extensive meal plans, resources and tools to succeed in your journey. The program meets you wherever you are on your journey to a healthy weight. Mayo Clinic Diet is a digital weight loss program inspired by Mayo Clinic healthcare expertise. In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day. Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients. Optional Snack 2 low-sodium stoned wheat crackers 5 baby carrots 2 Tbsp low-fat ranch dressing 12 oz herb tea or water 170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium Optional Snack 2 low-sodium stoned wheat crackers 5 baby carrots 2 Tbsp low-fat ranch dressing 190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat, 400 mg sodium Our expert coaches and millions of members understand weight loss and are here to support you—online or in person. Bodyweight exercises like push-ups, squats, lunges, and planks can provide an excellent workout using just your own body weight. Try different activities throughout the week, such as walking on Monday, swimming on Wednesday, and dancing on Friday. For additional weight loss benefits, consider incorporating some vigorous-intensity activities like running, cycling at a fast pace, or high-intensity interval training. Store in airtight containers and label meals by day. You can swap any meals you don’t like for alternatives recommended by Mayo Clinic Diet dietitians. Aim for 1–2 pounds of weight loss per week. Whether you’re a total beginner or just need more structure, meal planning through the Mayo Clinic Diet helps keep your goals within reach. That’s where a guided, beginner-friendly menu such as Mayo Clinic Diet’s Simple meal plan comes in. A vegan diet requires supplementation with vitamin B12, which is only found in animal products. In some, but not all studies, vegan diets have been shown to reduce blood sugar and insulin levels, along with markers of heart disease risk.47 Although people sometimes use these terms interchangeably, they mean different things. Vegan staples include legumes, grains, nuts, seeds, vegetables, and fruits. Starting a weight loss program with meal planning for beginners doesn’t have to be complicated. A weight loss program with meal planning for beginners makes everything simpler, more structured, and more achievable. Starting your weight loss journey can feel overwhelming, especially when you’re new to meal prep, food tracking, and grocery shopping with a plan. Crumble up tofu with the heat of poblano peppers, chile, and garlic, and you get a healthy version of spicy tacos at only 230 calories per serving. The diet is also rich in nutrients that help lower blood pressure. The DASH diet helps people lower salt, which contains sodium, in diets. We’re nutritional and behavioral science that changes your relationship with food—so you can keep your favorites. Our system and customised plans make it easier. Meal plan overview Meal planning and prepping can make your weight loss journey a lot easier. If you find this diet plan too restrictive, we encourage you to double (or triple, quadruple …you get the point!) up on veggies at any opportunity — and to add more fruit at snack time, too. Keep it simple with these RD-approved meals for the week Eating less fat and sugar while increasing fiber will also support my goals for weight loss. One cup of blueberries provides 80 calories and is a good source of fiber. Sweet potatoes are low in calories but high in fiber, helping you feel full and stabilize blood sugar levels. This recipe is an excellent way to start your day due to its balanced combination of fiber, protein, and complex carbohydrates.