L-Carnitine For Weight Loss: Diet And Workouts To Follow
Build your stamina and shed fat with the help of this natural supplement.
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.
Read full bio of Merlin Annie Raj
Experience: 6 yearsCharushila 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.
Read full bio of Charushila Biswas
Experience: 8 yearsArshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.
Read full bio of Arshiya Syeda
Experience: 2.5 yearsPayal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science.
Read full bio of Payal Karnik
StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. Our stringent editorial guidelines allow us to only cite from reputed research institutions, academic journals, and medically established studies. If you discover any discrepancy in our content, you may contact us.
Image: Shutterstock
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 and thermogenesis, 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?
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?Wondering how this substance aids weight loss? Read the next section to find out.
Key Takeaways
- L-Carnitine supplements are popular as ‘fat burner capsules’ among fitness enthusiasts, helping them lose weight, increase energy production, and reduce muscle damage.
- This naturally occurring amino acid helps in fat metabolism in the body. Dairy products, fish, meat, and milk contain high amounts of this compound.
- Sprouts, beans, lentils, and Brazil nuts can provide the essential L-carnitine supply on a vegan diet.
- Routine exercise is essential for burning fat and utilizing the energy produced.
How Does L-Carnitine Aid Weight Loss?
L-carnitine aids weight loss by transporting fatty acids to the mitochondrial matrixi The 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).
Dr. Ashish Bamania, doctor and blogger, embarked on a ketogenic diet, shedding 51 pounds in six months, where he credits supplements like L-carnitine for his success. He also found scientific backing, stating, “L-carnitine supplementation provides a modest reducing effect on body weight, BMI, and fat mass, especially among adults with overweight/obesity (i).” The evidence-driven approach to his weight loss journey showcases the positive impact of L-carnitine in aiding his body transformation.
L-Carnitine is available in different types, and each offers certain specific benefits. Learn more in the section below.
Types Of L-Carnitine
- L-Carnitine Tartrate
This is the most common and widely available form of L-carnitine, used in dietary supplements and sports nutrition products (3).
- Acetyl-L-Carnitine (ALCAR)
It can cross the blood-brain barrier and help support cognitive function (4).
- Propionyl-L-Carnitine (PLC)
It enhances blood flow and improves cardiovascular health (5).
- Glycine Propionyl-L-Carnitine (GPLC)
It helps increase nitric oxide production in the body that may help improve blood flow and exercise performance (6).
Scroll down to know when to take L-carnitine.
When To Take L-Carnitine For Fat Loss
L-carnitine is generally considered safe to be taken anytime, with or without food. As per the general consensus, taking L-carnitine 1 hour before your workout may give you the best results for fat loss. However, consult a healthcare professional for guidance on how to combine it with a balanced diet and exercise for quicker fat loss.
L-carnitine is also available in certain natural sources. Check them out in the next section.
References
Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
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
| 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:
|
| Evening Snack (4:00 pm) | Options:
|
| Dinner (7:00 – 7:30 pm) | Options:
|
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.
Quick TipThere 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
| 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 excellent sources 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 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. Additionally, you can add certain vitamins for weight loss in your diet after consulting a physician. Keep the dinner as light as possible but eat foods that are rich in L-carnitine such as lentils, chickpeas, spinach, beans, and broccoli.
Note: This diet plan is not suitable for everyone. People with underlying health conditions, individuals on medications, or those with specific dietary needs should consult their healthcare providers before making significant changes to their diet.
Though L-carnitine aids fat burning and produces 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
- 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 about L-Carnitine for fat loss.
L-Carnitine Supplements For Weight Loss
L-carnitine supplements can be used by those who have a L-carnitine deficiency or want to lose weight and build their 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
For weight loss, you may take 2-3 g L-carnitine per day (7). You can have it after working out or in between meals.
The right L-carnitine dosage for fat loss depends on several factors such as age, fitness level, and individual health conditions come into play. For instance, those with high physical activity may benefit from slightly higher doses, whereas people with pre-existing medical conditions may need to lower the dosage accordingly. Therefore, it is recommended to consult a healthcare professional for personalized guidance to ensure safety and effectiveness.
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 nutrition plan for weight loss.
So, if you are investing your time, money, and energy to lose weight, what are the L-carnitine benefits you will get? Take a look at the next section.
Benefits Of L-Carnitine
- May Energize 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.
- May Help Boost 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.
- May Help Burn Body Fat At The 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.
- May Help Build Muscle And Strengthen 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.
- May Treat Heart Conditions
People suffering from anginai Chest 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.
- May Help Manage Diabetes
L-carnitine helps to increase glucose oxidation, uptake, and storage. So, people who have type 2 diabetes may benefit from L-carnitine supplements as they will help reduce blood sugar levels by increasing insulin sensitivity.
- May Boost Immunity
L-carnitine has antioxidant effects. It helps to scavenge the free oxygen radicals, thereby neutralizing their harmful effects on the body cells.
- May Enhance Kidney Function
L-carnitine is naturally produced by the kidneys. If a person is suffering from a kidney disease and is not able to produce enough L-carnitine, he/she can surely benefit from L-carnitine supplementation.
- May Benefit Breastfeeding Mothers
Breastfeeding leads to L-carnitine deficiency. Hence, new mothers can benefit from L-carnitine supplementation.
- May Improve 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
Anecdotal evidence suggests that L-carnitine overdose may lead to nausea, headache, indigestion, increased heartbeat, fever, impaired vision, loss of appetite, and weakness. The most serious side effect is atherosclerosisi , and it is commonly known as carnitine clog.
Infographic: L-carnitine For Weight Loss
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
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 recovery.
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).
Illustration: L-Carnitine For Weight Loss: Diet And Workouts To Follow
Image: Stable Diffusion/StyleCraze Design Team
Discover the advantages and disadvantages of using l-carnitine for shedding fat. Check out this video for some tips on how to make the most of this compound to achieve your weight loss goals.
Personal Experience: Source
StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.
i. 6 Supplements That I Used To Shred 51 Pounds In 6 Monthshttps://medium.com/illumination/6-supplements-that-i-used-to-shred-51-pounds-in-6-months-c7b20431d318
References
Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
- L-carnitine–metabolic functions and meaning in humans life
https://pubmed.ncbi.nlm.nih.gov/21561431/ - Effects of l-carnitine supplementation on weight loss and body composition: A systematic review and meta-analysis of 37 randomized controlled clinical trials with dose-response analysis
https://pubmed.ncbi.nlm.nih.gov/32359762/ - L-Carnitine supplementation in recovery after exercise
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872767/ - Metabolism of acetyl-L-carnitine for energy and neurotransmitter synthesis in the immature rat brain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4949601/ - Effectiveness of propionyl-l-Carnitine supplementation on exercise performance in intermittent claudication: a systematic review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8413087/ - Glycine propionyl-L-carnitine produces enhanced anaerobic work capacity with reduced lactate accumulation in resistance trained males
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2674410/ - The adverse effects of long-term l-carnitine supplementation on liver and kidney function in rats
https://journals.sagepub.com/doi/full/10.1177/0960327115571767
Read full bio of Merlin Annie Raj
Read full bio of Charushila Biswas
Read full bio of Arshiya Syeda
Read full bio of Payal Karnik
Community Experiences
Join the conversation and become a part of our empowering community! Share your stories, experiences, and insights to connect with other beauty, lifestyle, and health enthusiasts.