The low-carb diet is a diet in which carbohydrates are reduced to less than 100 grams per day. The ketogenic diet is a type of low-carbohydrate diet in which the carbohydrates are reduced to less than 20 grams per day: the goal is to achieve the state of ketosis, in which the body uses fat as the main source of energy.

In terms of protein, the goal is to consume about 1 gram per kilogram of body weight per day. The lipids are to be consumed to satiety. This leads to this distribution of macro-nutrients: 5% carbohydrates, 15% proteins and 80% lipids.

So the ketogenic diet is definitely not a high protein diet as the general public often thinks, and no, you don’t have to binge on meat to achieve ketosis.

Vegetarian or vegan ketogenic diets
What if you have chosen to follow a vegetarian diet (and continue to consume eggs and dairy products)? Nothing prevents you from reducing your carbohydrates and getting closer to a low-carb or ketogenic diet!

I recommend that you eat eggs and cheese very regularly, which are excellent sources of protein and fat. You can also find it in seeds and oilseeds (walnuts, almonds, hazelnuts…) but you should monitor the amounts of carbohydrates present.

You can also replace dairy products with plant substitutes: coconut, almond, soy milk and cream, etc. Warning: check that the products are without added sugar!

On the other hand, say goodbye to all refined sugars (but also to honey, agave syrup, coconut sugar …), to all cereals (wheat, rice, quinoa …), to the majority of whole fruits , in compote or juice, with sodas, as well as legumes.

To reach your daily fat quota, use butter and olive oil, but also whole cream and coconut oil (less local, I don’t eat much personally). Eliminate oils obtained from seeds and rich in omega 6: sunflower oil, soybean oil, etc.

For the ketogenic and vegan diet, tofu can provide you with protein if you are tolerant of consuming soy. Also, lupine can be an interesting source of protein, you can find it in flour and make delicious ketogenic pizzas with it.

My vegetarian ketogenic meal ideas
Are you a little lost? Here are some ketogenic and vegetarian menu ideas. You will see that it is not complicated at all!
– Eggplant pizza
– Meatless Zucchini Lasagna
– Quiche without dough with peppers and coconut cream
– Cauliflower puree with cheese
– Diced eggplant with parmesan and smoked tofu
– Brussels sprouts, scrambled eggs with cheese
– Raclette without cold cuts, leeks and turnips instead of potatoes
– Endive salad, red cabbage, red onion, and hard-boiled eggs, olive oil
Tomato, mozzarella salad, basil, olive oil
– Nicoise salad
So, are you ready to jump on the ketogenic diet on a vegetarian basis? Let me know in the comments if you are keto and vegetarian and how you are doing!