Vegetarian and ketogenic diets have been studied extensively for their health benefits.

The ketogenic or keto diet is a high-fat low-carb diet that has become especially popular in recent years. Although it usually contains animal products like meat fish and poultry it’s possible to adapt it to fit a vegetarian diet.

The vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting.

Most vegetarians eat animal products like eggs and dairy but avoid meat and fish.

Meanwhile the ketogenic diet is a high-fat diet that limits carb intake to 20–50 grams per day. This ultra-low-carb intake prompts ketosis a metabolic state in which your body starts burning fat for fuel instead of glucose.

On a traditional ketogenic diet around 70% of your total daily calories should come from fat including sources like oils meat fish and full-fat dairy.

However the vegetarian keto diet eliminates meat and fish relying instead on other healthy fats such as coconut oil eggs avocados nuts and seeds.

Unless you eat eggs and/or dairy it's difficult to meet your daily protein requirements on a vegetarian keto diet plan. Do not underestimate the importance of sufficient protein - it's as important as your carb intake. Insufficient protein will result in muscle loss you will burn less calories at rest and feel more hungry.

Although fat makes a low-carb diet filling studies show that protein is the most sating macronutrient by far. A common mistake for low-carbers is that they eat less protein in fear that they will go out of ketosis (as a result of gluconeogenesis). However the truth is that you'd have to eat significantly more protein consistently to disrupt ketosis.