How can I do a vegetarian version of the keto diet?

A vegetarian keto diet is achievable with careful planning. Key nutrients like zinc, vitamin A (retinol), B12, and DHA are challenging but can be sourced from specific foods:

1. Zinc and Vitamin A: Focus on beta-carotene-rich vegetables, though retinol may require supplementation.

2. B12: Consider fortified foods or supplements.

3. DHA and Omega-3: Obtain from algae or spirulina.

For protein, combine sources like:

- Spirulina

- Nuts (e.g., walnuts)

- Sprouted legumes

- Organic tofu or tempeh

Keep net carbs under 50 grams per day by avoiding grains and focusing on low-carb vegetables and protein sources. With careful planning, a vegetarian keto diet can be both nutritious and effective.