What is the ketogenic diet? It is an almost carbohydrate-free diet, with an intake of net carbohydrates (therefore excluding fiber) that does not exceed 6/10% of the total daily requirement. If continued for a minimum of two weeks up to a maximum of six to eight weeks, the ketogenic diet can be a good slimming strategy to obtain visible and immediate results , as long as you reintroduce carbohydrates a little at a time, starting from a portion of fruit the first week, two portions of fruit the next, a slice of bread the other, and so on.

The lack of carbohydrates is compensated for by fats , which must represent 70% of the diet, and which must partly come from coconut oil, considered the best “ketogenic” source of fat. Yes, but the proteins? There. Many people mistakenly think the ketogenic diet is a high protein diet , but that’s wrong. Protein is moderate, and should not represent more than 20% of the daily calorie requirement. This is to prevent the body from “using” them to produce carbohydrates instead of carbohydrates.
Can you go on a vegetarian or vegan ketogenic diet? Absolutely yes. The other myth about the ketogenic diet is that it must be a diet rich in animal protein.Without a doubt, whole grains and legumes should be excluded, but very seasoned cheeses (grana padano, for example), eggs and, for the vegan variant, tofu, seitan, tempeh, muscle of wheat, the mopur.
Other “vegan friendly” foods: shirataki, olives, avocado, flax seeds, coconut milk and almond. Other seeds should be eaten in moderation.
All protein alternatives are fine in place of meat and fish, as long as the quantities are limited .
Once we understand which foods we can eat instead of meat or fish, to confirm that ours is a true ketogenic diet, we can use this online ketogenic diet calculator .
Here is an example of a vegetarian ketogenic diet menu.

VEGETARIAN KETOGENIC DIET
Breakfast: an omelette of two eggs in a spoonful of butter, filled with Hero Light jam, and 150 ml of almond milk with no added sugar.
Snack : a square of Parmigiano Reggiano
Lunch: a small portion of escarole sautéed in a spoonful of coconut oil with 100 g of natural tofu, spices to taste. 10 grams of almonds and a sugar-free herbal tea.
Snack : 80 grams of pureed avocado with 10 grams of unsweetened cocoa and two tablespoons of Prozis-type coconut milk, sweetener to taste. Dinner:

VEGAN KETOGENIC DIET, EXAMPLE
Breakfast:  100 g of pureed avocado with 15 g of unsweetened cocoa and two tablespoons of Prozis-type coconut milk, sweetener to taste, plus 150 ml of almond milk with no added sugar.
Snack:  25 grams of coconut chips
Lunch: 100 grams of diced seitan, stewed with broccoli tops, a tablespoon of flax seeds and a tablespoon and a half of coconut oil, plus 10 grams of almonds and a sugar-free herbal tea.
Snack: almond pudding made with 200 ml of Val di Bella milk, cinnamon or vanilla to taste, zero calorie sweetener, agar agar.
Dinner:100 gr of fried tofu in a generous spoonful of coconut oil and spices to taste. A mixed green salad (medium portion) with a tablespoon of olive oil, 10 black or green olives, a level tablespoon of toasted sunflower seeds. 15 grams of coconut chips and a sugar-free draining herbal tea.