I would not attempt to do a ketogenic vegetarian diet. First, soy can lead to hormonal problems in both men and women, almonds are terribly high in Omega-6, and chickpeas aren't really healthy either. What you listed is a starvation diet. You have no where near enough protein to sustain lean body mass eating like that.

Can I ask why you are a pure vegetarian?

If I am reading your post correctly, you are eating WAY too few calories to effectively loose weight. Also there is very little fat in your diet, how are you planning on absorbing those few nutrients you are consuming?

If you're going to do a vegan diet (it won't be paleo), but what I've read over on Denise Minger's blog seems the most reasonable: http://rawfoodsos.com/for-vegans/

If you're willing to include eggs and/or dairy, vegetarian paleo is a valid option.

You are very unlikely to find anyone here who knows how to make a vegan diet ketogenic. I'm not even sure it's possible.

Paleo diets are not all low carb, but they do all incorporate meat &/or fish and eggs. There is at least one vegetarian who posts/posted here, but he ate dairy. I won't go into all the reasons that a vegan diet is unhealthy. If you're interested, you'll ask, if you're not, paleo isn't the right diet for a vegan.

Thats too little food!

Ketogenic diets are not starvation diets. If you lose weight too fast, or dont get enough nutrients you could die, or get sick. Eating like youve described, I beleive it would happen very quickly. Please reconsider..

U need fat on a ketogenic diet. Like large amounts of it. Few plant foods have many fats, lets alone saturated fats. Coconut and coconut oil, is one source tho.

A ketogenic diet is not starvation, its using fat for energy instead of carbs. Otherwise its similar to a normal diet. U still try and get in enough calories to function properly (even if your losing weight, theres a minimum amount of calories you should eat), and you still eat enough non-starchy veg and other things for nutrients. You need more calories and more nutrients, whatever you decide to do.

A ketogenic diet is high in dietary fat, moderate in whole proteins, and low in carbs.

Its hard to imagine how you would acheive that on a 100% vegan diet, or if its even possible. I am not aware of any plants with whole proteins, I dont think there are any.

Please dont hurt yourself, Umi. Eat a bit more normally for now, hey?... and stick around to see what you can learn about food and eating before making any choices.. There very likely may be some ideas you can use, even as a vegan.

At least for now, if you insist on staying 100% vegan, it may be more viable to do a moderate carb diet rather than a completely ketogenic one..

If your willing to include any of the following (and eat more food, dont be so extreme etc):

Milk/cheese/butter Eggs Bivalue shellfish or even better fish if you can tolerate the idea

It might make your pursuit of a vegetarian low carb paleo diet more viable. Even one of these catergories would help alot, but all of them would be most ideal.

Basically what I do with my low-carb diet is I eat a bit more meat than I used to, a fair bit more fat in that, and more low-carb veges (like green beans, silverbeet, carrots, tomatoes, capsicun etc) instead of bread/rice/pasta.

Basically the rice or pasta or bread just gets replaced by vegetables of various kinds and you add in fat/protein from animal sources. I eat more or less the same amount of food (perhaps a little less now, but still decent big meals)

I have lost weight (even though it wasnt my goal).

You see doing that with just plants is hard, because theres not enough fatty plants to act as the core of your meal. And plants just dont have those whole proteins, which you rely more heavily on in ketosis.

You need the fats and the whole proteins, for powering the energy in your body in the absence of carbs.

And yet, if you added coconut oil/coconuts, olives, avocados and macadamia nuts etc to the above list of animal derived foods(with whole proteins in it and more fats) if you could accept some of them, youd have a reasonable number of fat and protein sources and it could be more viable.

Something to ponder on?

You should really, honestly, stay around, learn a bit more, and then plan a diet. Dont rush into anything that could dramatically effect your health and wellbeing without as much info as you can get.

Coconut is the ultimate pro-ketogenic vegan food! Unsweetened coconut flakes (I get them at whole foods) is essential for you. As are a lot more calories. And won't you consider a couple of eggs a day at least? You need some real protein, and soy just isn't.

It is very hard to do a ketogenic vegan diet. You will have to rely on pea and rice protein powders for protein, coconut and flax for fat, low-carb vegetables, and LOTS of supplements.

3oz of protein powder (1:1 pea:rice), 1 cup coconut milk, 5 tbsp coconut oil, and 10g flaxseeds will give you ~1500 calories 77g protein 19g carb 130g fat. Add in some low-carb vegetables too.

I prefer flax as seeds to the oil as the oil will go rancid very quickly.

Supplement list:

• Mulitvitamin
• B12 (as hydroxocobalamin or methylcobalamin, not cyanocobalamin, and as sublingual or patches not tablets, >100ug/day; and get your B12 levels checked regularly)
• Zinc (check your multi for zinc and copper levels, you want 10x as much zinc as copper)
• Calcium and magnesium (1:1 ratio is best, ~400mg each, need is lower when you take K2 as is five-fold increases absorption)
• Vitamin K2 (as MK-4, 1mg; to ensure calcium is absorbed properly and is put into your bones/teeth not arteris)
• Vitamin D3 (1000IU/25lbs body weight, test '25(OH)D' (not '1,25(OH)D') levels after 6 weeks, ideal is 50ngm/dl 125nmol/L and adjust dose accordingly)
• Use a salt with both potassium and sodium (they're usually a 1:1 mix, so use 2tsp this salt and 1tsp normal salt for ideal ratio of sodium and potassium)
• Eat two Brazil nuts a day or supplement 200ug selenium
• You need a source of vitamin A, I recommend cod liver oil (Green Pastures brand is best, if you'll allow it the one with butter oil is even better which includes vitamin K2; if you take cod liver oil you won't need the flax seeds either) if you'll allow it, otherwise I recommend juicing carrots and drinking it with some fat for maximum absorption of the beta-carotene.

It will not be a fun diet, mostly coconut-protein shakes, veggies, supplements, and either cod liver oil or carrot juice with coconut oil and flax.

UMA, I can completely relate to how you are feeling. We were kinda vegan, but we did eat eggs, but no meat or dairy...the soy made my husband and I low on testosterone tough. We felt better than on the regular american diet, I think because of the dairy, but still not great. We did manage to lose a little weight, but it was very difficult and as soon as we relaxed about diet we gained it back 10 times as fast as we could lose it.

Anyway, this is how we transitioned...We used coconut products (milk, oil, homemade ice cream) and fish...maybe you would be willing to try adding some fish and coconut products to your diet...oh and avacado! This should help with your fat and protein intake while you read up on the Paleo diet. We feel much healthier and I have managed to lose 25 pounds in less than a month. I know it has been a short time, but I feel way better and it is much easier once you get used to it. Anyway, hope that helps a little and good luck trying to find the best diet for you.

How about these for protein options:

2 avocados 14g

100g tempeh 18g (not ideal, but probably the best soy due to fermentation)

2 oz almonds 12g

2c broccoli 6g

2 4" portobellos 6g

50 cals of nori seaweed 6g

This comes to 62g protein Then I would add additional green vegetables, plus coconut oil to get to, say, 1400 calories.

I use NitroFusion multiple-source Vegan protein powder. No dairy, no soy. 21 grams of complete-amino protein per serving. Tastes good, too.

You should be taking about 70g of protein a day. If you can't do this while keeping your carbs around 40g you probably won't be able to maintain ketosis. Just fill the rest of your diet with fats. Unfortunately, you're going to have a tough time balancing your O:3s...

Don't forget to carb load once or twice a week.