People want and need simpler solutions. And they need simpler dieting plans.

Forget spending mega bucks on gourmet, hard-to-find items. Forget spending hours just to prepare meals. And forget counting, measuring, and weighing ingredients.

Either a low-carb plan fit into real-world lives, or it doesn't. So how do low-carb diets fit into real world today?

Low Carb, Slow Carb

In a nutshell, there are two kinds of carbohydrates, simple and complex. Some refer to them as bad and good carbs, fast and slow digestion carbs and other possibly confusing lingo. Here's scoop.

Simple Carbs

Foods with simple or refined carbohydrates most often have a low nutrient content and a high-glycemic index. They are quick to digest and can cause blood sugar to soar then fall dramatically within a short span of time.

In order to keep body running more healthy and stable, health advisors recommend that these type foods be limited.

Examples of these simple carbs are white bread, potatoes, bananas, and sugary treats like cookies, candy, cupcakes and cakes, and soda beverages like popular cola products.

Complex Carbs

Foods with complex carbohydrates contain many nutrients and have a low- to moderate-glycemic index.

Higher fiber content in these foods means slower digestion, which is healthier for body. And these foods are considered good choices by health advisors.

Examples of these complex carbs are whole grains, most fruits and vegetables. Legumes, plants of pea or bean family, are also in this category.

Which Is Best?

While studies like one from University of Arkansas for Medical Sciences in January of 2004 show that low-carb diets can help with weight loss; carbs need to be of complex, low-glycemic type.

However, it is not necessary to totally avoid simple carbs. A treat now and then, in moderation (and approved per your dietary advisor or in accordance with your health practitioner), should be fine.

As a side note, your teeth will also be healthier without build up of sugar decay from simple carb foods. So healthier smiles will shine with healthier bodies.

Conclusions:

2004 was not a great year for bitter orange in media. The extract has successfully battled reports of adverse events alleged to be a result of consuming bitter orange or citrus aurantium. These numbers proved to be incorrect.

While synephrine main alkaloid of bitter orange or citrus aurantium extract, is chemically similar to ephedrine, it is not same as ephedrine and differs in way it reacts pharmacologically within human body.

Although at first look at research, bitter orange or citrus aurantium presented with dangers that I wanted to warn against, a more in-depth look has revealed that bitter orange by itself is not dangerous. The citrus aurantium extract standardized for synephrine (3-6%) is accepted as safe[7].

But hang on, before you click off this page, to go and find a fat burner with citrus aurantium in it, I do also want to say, that they can't be used as an alternative to good food and exercise.

Herbal supplements such as those containing bitter orange can be helpful but only when used within a weight loss strategy of balanced eating and exercise, and while they may benefit some, it may not benefit others and only your doctor will be able to make that decision for you[6]. The results may be slower, but a balanced diet and exercise are keys to permanent and healthy weight loss. So while bitter orange may be helpful, you can obtain same results without it. What-ever stage you are at with your health and fitness, diet and exercise are two most important aspects.

If you do decide you'd like to try a supplement containing bitter orange, please consult your doctor before purchasing a bitter orange or citrus aurantium product.

Essentially if you consult your doctor about bitter orange, as we say in Australia - you can't go wrong, mate. Your doctor will be able to refer you to your nearest dietician and will recommend best weight loss strategy for your situation.

References:

[1]Jones, D., "Bitter Orange or Citrus Aurantium: same difference ?"

[2]Colker et. al., (1999) Effects of Citrus Aurantium extract, caffeine, and St. John's Wort on body fat loss, lipid levels, and mood states in overweight healthy adults. Curr. Ther. Res. 60, 145 - 153.

[3]American Herbal Products (2004) "FDA Spins Numbers on Bitter Orange AERs" Press Release

[4]Nykamp DL, Fackih MN, Compton AL. Possible association of acute lateral-wall myocardial infarction and bitter orange supplement. Ann Pharmacother. 2004 May;38(5):812-6. Epub 2004 Mar 16.

[5]Definition of Alkaloids - any of hundreds of compounds found in plants with a nitrogen atom connected to two carbon atoms, and often formed in a ring structure. Many commonly known chemicals and drugs are alkaloids, including nicotine, cocaine, quinine, morphine, and ephedrine.

[6]Dharmananda, S., SYNEPHRINE:Is Chih-shih (Zhishi) Toxic? Institute for Traditional Medicine, Portland, Oregon. See schematic diagram for synephrine at bottom of page.

[7]Supplement Watch on Synephrine

Other Sites of Interest:

Supplement Watch Newsletter

Copyright © 2004 Jenny Mathers All Rights Reserved. This article represents opinion of author only. This information is for educational purposes only and should not be taken as a replacement for medical advise. Please see your doctor before changing your diet, or trying a new supplement.