If you want to shed fat fast without losing muscle mass, try L-carnitine for weight loss. Fitness enthusiasts and bodybuilders use it to improve muscle power and stamina, burn fat, and build lean muscle.
L-carnitine is naturally found in dairy products, fish, and poultry. However, L-carnitine supplements are more effective for weight loss and building lean muscle mass.
It boosts fatty acid oxidation, increases energy production, and improves stamina levels. This means you will have more energy to work out and burn more calories. Continue reading to get all the details about L-carnitine for weight loss, the benefits you will reap, natural foods rich in L-carnitine, and a sample vegan diet plan. Regularly including it in your diet can give you the results you have always desired.
In This Article
What Is L-Carnitine?
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L-carnitine is a molecule involved in the oxidation of fatty acids in the mitochondria. It is a non-essential amino acid and is produced from two amino acid substrates, L-lysine and L-methionine. Though it is naturally available in fish, milk, and poultry, it can also be obtained through supplements available in the market.
Did You Know? Carnitine comes from the Latin word ‘carnis’ or ‘caro’ meaning flesh. Carnitine was first extracted from meat extracts in 1905.
Wondering how this substance aids weight loss? Read the next section to find out.
How Does L- Carnitine Aid Weight Loss?
L-carnitine aids weight loss by transporting fatty acids to the mitochondrial matrixi XThe innermost compartment in the mitochondria, the site for chemical reactions and biological activities that generate cellular energy. , where they get oxidized and energy is released. This burns fat, and the energy released is used to increase exercise performance and endurance (1). L-carnitine’s benefits are most seen in individuals with obesity (2).
Natural Sources Of L-Carnitine
Looking at this table, it is clear that red meat is not harmful to your health unless you consume it in excess. Neither will consuming protein make you gain weight. Let’s move to the next section where I’ll tell you what to eat to lose weight and build lean muscle mass. Take a look. (Vegans, scroll down for a complete vegan L-carnitine diet plan.)
L-Carnitine Rich Diet Plan For Weight Loss
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| Meals | What To Eat |
| Early Morning (7:00-7:30 am) | 1 cup fenugreek soaked water |
| Breakfast (8:15-8:45 am) | 1 whole wheat bread + scrambled eggs + 1 cup low-fat milk |
| Pre-Lunch (10:30 am) | 1 cup green tea |
| Lunch (12:30-1:00 pm) | Options:
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| Evening Snack (4:00 pm) | Options:
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| Dinner (7:00 – 7:30 pm) | Options:
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Why This Works
Drinking a cup of fenugreek soaked water in the morning will help kickstart your metabolism. Whole wheat, milk, and eggs are a great source of L-carnitine, dietary fiber, protein, and calcium. This wholesome breakfast will activate your brain and keep your hunger pangs at bay. Having a cup of green tea before lunch will keep you from overeating and also flush out the toxins. Beef, chicken, and tuna are great sources of L-carnitine and protein that will help you burn fat and build lean muscle. A healthy and filling evening snack will give your body an extra dose of vitamins and minerals. For dinner, have protein and l-carnitine-rich foods that will burn the fat and provide energy.
Stylecraze Says You can use chicken thighs instead of chicken breasts to create your grilled chicken tacos. Chicken thighs retain moisture and do not dry out as much as the latter while grilling.
There are a lot of vegan foods that may not match up to the l-carnitine amounts present in non-vegetarian food, but they can help you get a decent amount of l-carnitine. Here is a vegan L-carnitine diet chart.
Vegan L-Carnitine Rich Diet Plan For Weight Loss
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| Meals | What To Eat |
| Early Morning (7:00 – 7:30 am) | Lemon juice and warm water |
| Breakfast (8:15- 8:45 am) | Sprouts + Brazil nuts |
| Pre-Lunch (10:30 am) | 1 cup green tea |
| Lunch (12:30-1:00 pm) | Options:
|
| Evening Snack (4:00 pm) | Options:
|
| Dinner (7:00 – 7:30 pm) | Options:
|
Why This Works
Lemon water will help flush out the toxins and maintain the body’s pH levels. Sprouts and Brazil nuts are an excellent source of L-carnitine, proteins, and healthy fats. Green tea helps to suppress your appetite and has antioxidant properties. Have a light, protein-rich, filling, and L-carnitine rich lunch to help your body burn the calories. For your evening snack, drink a cup of green tea, fresh fruit juice or coconut water to flush out the toxins and boost your body’s cellular functions. Keep the dinner as light as possible but eat foods that are rich in L-carnitine such as lentils, chickpeas, spinach, beans, and broccoli.
Though L-carnitine will help to burn fat and produce energy, if that energy is not used up, it will get stored as fat again. And since your objective is to lose weight and not just recycle the stored fat, you have to workout at least 3-5 hours a week. Here is a sample workout plan.
Workout Plan For Weight Loss
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- Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
- Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
- Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
- Side crunches – 2 sets of 10 reps (left and right sides)
- Upper body twists – 1 set of 20 reps
- Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
- Spot jogging – 5-7 minutes
- Rope jumping – 2 sets of 50 reps
- Burpees – 1 set of 10 reps
- Jumping jacks – 1 set of 20 reps
- Tricep dips – 1 set of 10 reps
- Forward lunges – 1 set of 10 reps
- Jumping forward lunges – 1 set of 10 reps
- Pushups – 1 set of 10 reps
- Crunches – 1 set of 20 reps
- Mountain climbers – 1 set of 10 reps
- Stretch
You can also include dancing, cycling, walking, running, weight training, yoga, and meditation to lose weight.
If you want to accelerate the rate at which you will lose weight, you should talk to your doctor about taking L-carnitine supplements. Here is what you should know.
L-Carnitine Supplements For Weight Loss
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L-carnitine supplements can be used by those who have L-carnitine deficiency or want to lose weight and build body at a faster pace than by simply consuming an L-carnitine rich diet and working out. L-carnitine capsules are available in pharmacies as “fat burner” capsules.
L-Carnitine Weight Loss Dosage
The L-carnitine dosage for weight loss is you can have 2-3 g L-carnitine per day. You can have it after working out or in between meals. But is taking L-carnitine supplements safe for you? Revealed in the next section.
Are L-Carnitine Supplements Safe?
Scientific evidence says that 2 g or less L-carnitine per day is safe to take for those who want to lose weight. Also, if you decide to take L-carnitine supplements, please consult your doctor first. Talk to your doctor if you are currently on any prescription medication or following a diet plan for weight loss.
So, if you are investing your time, money, and energy to lose weight, what are the benefits you will get? Take a look at the next section.
Benefits Of L-Carnitine
- Energizes Your Body
L-Carnitine is one element that is said to energize your body. With this, you can burn a whole lot of calories throughout the day and more than what you usually do while working out. It helps you give your 100% and makes working out super effective. It helps in transporting all fatty acids to the mitochondria, which leads to oxidation. This, in turn, burns energy. It stops the accumulation of fats and helps you lose weight quickly.
- Boosts Metabolism
L-Carnitine also helps boost your metabolism significantly. It breaks down all the fat and allows your metabolism rate to head north. In fact, most experts have said that some people lose weight at a slow rate because of low metabolism and lack of L-Carnitine in their diet.
- Helps You Lose Weight Faster
L-Carnitine helps in sending all your fat to the cells so that it can be used as energy. According to several health experts, adding L-Carnitine to your diet will help you get faster results in a shorter period. In fact, there was a survey conducted, where it was found that people who ate a healthy diet including L-Carnitine lost more weight than those who exercised.
- Burns Body Fat At Cellular Level
L-Carnitine helps by burning body fat at the cellular level. It is related to vitamin B although its structure is very similar to amino acids.
- Builds Muscle & Strengthens Bones
As L-carnitine helps to burn fat, it also helps to build lean muscle. The energy derived from fatty acid oxidation enhances muscle power. When you exercise, your muscles undergo wear and tear. And when you rest, these muscles are rebuilt into stronger muscle fibers.
Related: 11 Best Foods For Building Strong Bones And Muscles
- Treats Heart Conditions
People suffering from anginai XChest pain due to reduced blood flow to the heart that is characterized by heaviness, tightness, or discomfort in the chest. can use L-carnitine to exercise without experiencing chest pain or uneasiness. L-carnitine can also help people with heart disease and patients who have had a minor heart attack.
- Can Treat Diabetes Type II
L-carnitine helps to increase glucose oxidation, uptake, and storage. So, people who have diabetes type II can benefit from L-carnitine supplements as they will help reduce the blood glucose levels.
Related: 15 Herbs For Diabetes That Keep Your Sugar Levels In Control
- Boosts Immunity
L-carnitine has antioxidant effects. It helps to scavenge the free oxygen radicals, thereby neutralizing their harmful effects on the body cells.
- Helps Kidney Function
L-carnitine is naturally produced by the kidneys. If a person is suffering from kidney disease and not able to produce enough L-carnitine, he/she can surely benefit from L-carnitine supplementation.
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Related: 11 Best And Easy Ways To Flush Your Kidneys Naturally
- Benefits Breastfeeding Mothers
Breastfeeding leads to L-carnitine deficiency. Hence, new mothers can benefit from L-carnitine supplementation.
- Improves Brain Function
L-carnitine helps to improve brain function by preventing stress-related and age-related brain damage in elders, thereby promoting brain health and function.
You may now give a serious thought about taking L-carnitine supplements. But it is also not without any side effects. Here is what you can experience if you overdose yourself.
L- Carnitine Side Effects
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L-carnitine overdose can lead to nausea, headache, indigestion, increased heartbeat, fever, impaired vision, loss of appetite, and weakness. The most serious side effect is atherosclerosisi XA condition in which the arteries become narrower due to the accumulation of lipids and cholesterol, obstructing normal blood flow. , and it is commonly known as carnitine clog.
Infographic: L-carnitine For Weightloss
L-carnitine is a naturally occurring amino acid involved in major bodily functions. Many people have been using L-carnitine supplements for weight loss. However, does that work? The following infographic elucidates the potential benefits of L-carnitine for weight loss. Check it out!
Illustration: StyleCraze Design Team
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L-carnitine is a molecule found naturally in fish, dairy products, and poultry. You can also find L-carnitine supplements, which are popular with people who want to lose weight and build lean muscle. Pairing a daily exercise regimen with L-carnitine for weight loss is effective. But, it requires consistency, time, and effort to see results. If you want to shed some pounds quickly, consult a doctor or dietician before taking L-carnitine supplements.
Scroll up to check out which natural ingredients contain L-carnitine and how you can add them to your diet.
It is mostly used by people to lose weight, build lean muscle mass, and improve endurance and muscle power.
Frequently Asked Questions
How long does it take L-carnitine to work?
It can take about 10-12 weeks to see a visible difference with regular intake and exercise.
Can we take L-carnitine on an empty stomach?
Yes, you can take it first thing in the morning on an empty stomach to aid better absorption and make the most of its benefits.
Does L-carnitine make you poop?
Excessive intake may lead to stomach discomfort and diarrhea.
Can carnitine cause hair loss?
No, L-carnitine may instead play a role in good scalp and hair health (2).
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Merlin Annie Raj, Registered Dietitian Nutritionist
Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014. Merlin has conducted various weight management programs, prepared diet…View Profile ›
Charushila Biswas, Health & Wellness Writer
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master’s in biotechnology from Vellore Institute of Technology,…View Profile ›
