The Keto Vegan – Details, episodes & analysis

Welcome to The Keto Vegan Podcast! Today, Rachel is diving into a topic she once had strong feelings about—Tofu. For the longest time, she hated tofu—the texture, the bland taste, it just didn’t work. But over time, Rachel discovered a few game-changing ways to prepare tofu that transformed her opinion completely. In this episode, she’ll share three delicious, keto-friendly methods that made tofu not only bearable but truly enjoyable. Whether you're a tofu skeptic or a fan looking for fresh ideas, you’re in the right place. Let’s get cooking!

Thai green curry

• 3 packs of Pressed Tofu 3x280g Carbs 9.24g          Fat 65.52g
• 400g baby button mushrooms Carbs 0                 Fat 0g
• Green Curry Paste (Thai Taste) Carbs 12.5g           Fat 3g
• 250g Pak Choi Carbs 4.5g            Fat 0g
• 2 Aubergines Carbs 8g               Fat 0g
• 1 Green Bell Papper Carbs 2.5g            Fat 0g
• 1 pack spring onions 100g Carbs 2.9g            Fat 0g
• 8 cloves garlic Carbs 1g                Fat 0g
• 3 cans coconut Milk (400ml per can) Carbs 32.4            Fat 177.6g
• 2 cans water chestnuts (225g per can) Carbs 22.5            Fat 0g
• Cauliflower florets 900g bag Carbs 31.5             Fat 0g
• TOTAL Carbs 127.04         Fat 246.12

Made 26 portions. Per portion:                             Carbs 4.9g            Fat 9.5g

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

In this episode of The Keto Vegan podcast 🥦, we explore the global obesity crisis and the challenges of dieting 🥬. With 64% of adults in the UK overweight and 1 in 8 people worldwide living with obesity, this issue is more urgent than ever. We ask: if obesity were treated like addiction, would governments take stronger action?

We dive into why diets so often fail, with 95% of people regaining lost weight due to restrictive eating and biological changes that make weight loss harder. We also discuss the psychological toll of obesity, where 82% of people blame themselves for their condition, leading to shame and missed opportunities for help.

But it’s not all bad news. We introduce the vegan keto diet as a sustainable solution for weight loss, focusing on nutrient-dense, plant-based foods. Throughout the episode, we share practical tips on how to implement this lifestyle and tackle common dieting challenges.

We also look at the role of the food industry in promoting ultra-processed foods 🍩🍧 and the need for stricter regulations to protect public health, especially for children. With personal stories and real-world advice, this episode offers both insight and inspiration for those looking to make healthier changes.

Information Links from Episode

Are you 7x more likely to die from obesity than smoking? I did my research AFTER the episode! 🤦‍♀️. Here’s the research. I wasn’t completely wrong – it may not be 7x but it is growing:

• The Health Risks of Obesity https://www.rand.org/pubs/research_briefs/RB4549.html
• Obesity Is More Deadly Than Smoking – Here’s Why https://www.orlandohealth.com/content-hub/obesity-is-more-deadly-than-smoking-heres-why

Dy’s Episode – Mental Health and Keto. #18 How Keto Vegan Changed Dy’s Life: A Bipolar Survivor’s Story

• YouTube https://youtu.be/BXunW-tBQtA
• Podcast: https://www.podbean.com/eas/pb-58udh-14e9e3c

Research for this episode:

Weight-Loss Statistics 2024 March 29th 2024 US article https://www.greatgreenwall.org/supplements/weight-loss-statistics/

Diet Failure Statistics 2024 – US article https://www.greatgreenwall.org/supplements/diet-failure-statistics/

UK children shorter, fatter and sicker amid poor diet and poverty, report finds The Guardian March 29, 2024 https://www.theguardian.com/society/article/2024/jun/19/uk-children-shorter-fatter-and-sicker-amid-poor-diet-and-poverty-report-finds

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome to another episode of The Keto Vegan Podcast! Rachel, your dedicated host, is back to share her latest adventures in navigating the world as a keto vegan. In this episode, Rachel talks about her recent experience at her cousin's wedding, where she faced yet another challenge with the food options—or lack thereof—for vegans. Unfortunately, there were no keto vegan options, and to make matters worse, the vegan dishes she requested were gone by the time she arrived. This marks the second wedding where she's encountered this issue, and it's starting to get quite frustrating.

Rachel also recounts her trip to Butlins for an Adult Big Weekender. Thankfully, the food situation was slightly better due to the availability of a small kitchen, allowing her to bring her own food. Despite this, she ended up trying a not-so-great vegan burger at one of the pubs and later broke keto for a surprisingly enjoyable Vegan Royale at Burger King, which she suspects was more enjoyable due to a few too many G&Ts.

On a brighter note, Rachel shares her visit to VK Diner in Waterlooville, a fantastic spot her daughter discovered. This diner specialises in vegan ‘dirty’ food and offers a refreshing change with its extensive menu, giving Rachel more than just one or two options to choose from.

Join Rachel as she delves into these stories and reflects on the ongoing challenges and occasional triumphs of being a keto vegan in a world that's still catching up.

Key Takeaways

• In Rachel’s recent experience weddings & vegan don’t seem to go well together.
• Rachel had a bit of a rant, nothing to do with the champagne or G&Ts!
• Find out what Rachel thought of the Burger King Vegan Royale.
• The VK Diner is perfect for vegans and you can do keto there too. Link below.

Best Moments

• “I did take some smoky almonds with me just in case there was nothing else to eat.”
• “I forgot about the smoky almonds!”
• “This is my fabulous cousin.” “Who’s not keto or vegan… yet!”
• “Are you really doing a podcast?!”
• “When I went to the BBQ for my vegan food… it had all gone!”

Valuable Resources

• The VK Diner, Waterlooville: https://vkonline.co.uk/
• For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
• For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

• Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
• Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
• Facebook group: https://www.facebook.com/groups/821471059206067
• Email: contact@rachelgtherapy.co.uk
• https://theketovegan.podbean.com/

Welcome to another exciting episode of The Keto Vegan Podcast! I'm your host, Rachel, and today we have a truly inspiring guest joining us. Heidi from Heylo is here to share her incredible journey of creating low-carb and keto breads that are perfect for those following a vegan lifestyle.

Heidi's story began during the challenging times of Lockdown, a period that prompted many of us to re-evaluate our health and well-being. With a strong desire to improve her physical and emotional health, Heidi embarked on a mission to develop healthier bread options. What started as a personal endeavour quickly blossomed into Heylo, a brand that has since gained recognition for its innovative and delicious low-carb, keto-friendly, and vegan breads.

In this episode, we'll delve into Heidi's motivations and the personal experiences that fuelled her passion for creating Heylo. She’ll share the ups and downs of her journey, the moments of doubt, and the breakthroughs that led to the success of her brand. You'll get a behind-the-scenes look at the creative process involved in developing these unique recipes and the dedication required to bring them to market.

But Heidi's story isn't just about bread. It's about the power of community and support. We'll explore how Heidi's personal network and the wider keto and vegan communities have played a crucial role in her journey. She'll also offer insights into the importance of diet in achieving overall well-being and how adopting a keto and vegan lifestyle has transformed her life.

If you're curious about how to integrate healthier food choices into your life, or if you're simply looking for inspiration to start your own health journey, this episode is for you. Heidi's heartfelt story is a testament to the transformative power of healthy eating and the supportive communities that make it possible.

Stay tuned as we dive into the delicious world of Heylo and learn how you can join Heidi's growing community of health enthusiasts. Get ready to be inspired, informed, and motivated to make positive changes in your own life.

Without further ado, let's welcome Heidi from Heylo to The Keto Vegan Podcast!

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Heylo

• Facebook: @sayheylotolowcarbliving
• facebook.com/groups/weareheylotogether
• facebook.com/weareheylo

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome to another delightful episode of The Keto Vegan podcast! Today’s journey takes us through the bustling streets of Paris, but not as a casual tourist. Oh no, Rachel, our intrepid host, decided to take on the City of Light accompanied by 35 energetic 12- and 13-year-olds. Talk about a challenge!

Rachel embarked on this school trip with high hopes of maintaining her keto vegan lifestyle amidst the croissants and baguettes of Paris. Spoiler alert: things didn’t quite go as planned. Picture this – a devoted keto vegan in a city famed for its pastries, cheese, and all things carb-laden. It was a recipe for a few dietary detours and, let’s be honest, a lot of laughs.

As Rachel navigated the streets with her young charges, she quickly realized that finding keto vegan options in Paris is like trying to find a needle in a baguette haystack. Surrounded by excited kids and the irresistible aroma of fresh pastries, she found herself in a carb-loaded culinary whirlwind. Let’s just say, Parisian patisseries won this round, and Rachel returned home with more than just souvenirs – a few extra pounds tagged along too. Damn it!

Join us for this hilarious and heartfelt recount of Rachel’s Parisian adventure, where keto took a back seat, and veganism met its match in the form of irresistible French carbs. This episode is a delightful mix of travel tales, dietary dilemmas, and a whole lot of humour. Welcome to The Keto Vegan podcast – let's dive in!

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Squeaky Bean https://www.squeakybean.co.uk/

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

In this episode of The Keto Vegan Rachel explains why she hasn’t had time to do a full episode – she had promised an episode on being Keto Vegan in Paris but that is now next week. Rachel moved house just 6 days ago and is still surrounded with lots of things to put away and organise as well as still doing her teaching job. She apologises that she hasn’t had time to put together the Paris episode.

Tune in next week to find out about being keto vegan in Paris on a school trip – spoiler alert – it wasn’t possible!!! Find out why and what she did.

In this episode of the Keto Vegan Podcast, Rachel explores the differences between "fiber" and "fibre" on European and American food labels and why it's crucial for accurately counting carbs. If you're following a keto diet, understanding these distinctions can make a significant impact on your meal planning and nutritional tracking. In Europe, you'll often see "fibre" on labels, while in the U.S., it's "fiber." This small spelling difference can lead to big confusion, especially when calculating net carbs for your keto lifestyle. Join Rachel as she breaks down these labelling differences, explains how they affect the final carb count, and provides tips to ensure you're getting your dietary fiber/fibre just right. Whether you're in Europe or America, this episode will help you navigate food labels with confidence and keep your keto vegan journey on track.

Key Takeaways

• Fibre is a type of carbohydrate that the body cannot digest. It is found in the plants we eat, such as fruits, vegetables, grains, and legumes. Fibre is essential for digestion and overall health. There are two main types of fiber: soluble fiber and insoluble fiber.
• Keto examples of soluble fibre are
  • Raspberries, blackberries
  • Brussel sprouts
  • Psyllium
• Keto examples of insoluble fibre are
  • Nuts and seeds
  • Cauliflower, green beans
• Good sources of fibre in a keto vegan diet include
  • Avocados
  • chia seeds
  • flaxseeds
  • leafy greens
  • nuts
  • seeds

Valuable Resources

• For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
• For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
• The Keto Vegan episode on avocados – are they vegan or not? #40 Buzzworthy Bites. https://www.podbean.com/eas/pb-f4qwp-15d9cfd
• Penang Village Chinese Restaurant, East Preston, West Sussex https://www.facebook.com/PenangVillageRestaurant/

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Ahoy, Keto Vegan crew! 🌊 In this episode, Rachel takes you on a three-day cruise adventure for the wedding of her fabulous friends, Luke and Kingsley. 🎉👬

Highlights:

• Wedding Bells and Waves: Join Rachel as she sets sail to celebrate love on the high seas. Luke and Kingsley's wedding was nothing short of spectacular, with endless ocean views and love in the air.
• Keto Vegan Challenge: Rachel put her lifestyle to the ultimate test – is it possible to stay both keto and vegan on a cruise? Spoiler alert: it’s a bit like finding a needle in a haystack, but with a lot more booze!
• Drinks Aplenty: With an abundance of free booze, Rachel shares her tips on navigating the drink menu. She indulged in skinny Gin & Tonics and mostly dry champagne. Because hey, what's a cruise without a little bubbly? 🥂
• Food Adventures: From scouring the buffet to the one protein-less choice at dinner, Rachel shares her encounters with cruise ship cuisine.
• Pro Tips: Learn Rachel's top tips for staying keto vegan on a cruise. Hint: Pack some snacks and don’t be afraid to ask for what you need. And remember, there’s always salad… lots and lots of salad.

Tune In:

If you've ever wondered how to navigate the high seas with your keto vegan lifestyle intact, this episode is for you. Rachel's tales are filled with laughter, a few hiccups, and a lot of determination.

Listen now to get your dose of keto vegan inspiration, cruise ship antics, and wedding bliss. Don't forget to subscribe, rate, and review!

Whether you’re a seasoned keto vegan or just curious, Rachel’s cruise escapades will keep you entertained and maybe a bit tipsy. Cheers to good times and staying true to your lifestyle – even on the high seas! 🚢✨

In this episode of the #KetoVegan Rachel shares some of her favourite snack ideas. If you often go to your cupboards and lack inspiration this episode is going to set you alight!

She’s got a lineup of snacks so good, they'll make you forget you're on a diet. Yes, really. From crunchy to creamy, savoury to sweet, Rachel’s got it all covered. And don’t worry, you won’t have to forage in the woods or barter with a squirrel to get these snacks – they’re all easy to make and even easier to devour.

Snacks:

1. Celery and almond butter [celery 1.3g carbs, almond butter crunchy Meridian 0.5g]
2. Smoked almonds 7.6g carbs, 10.6g fibre
3. Low carb veg and guacamole, salsa, artichoke and spinach dip [see episode #38 Party Palate Perfection for the recipe https://mcdn.podbean.com/mf/web/5r3dmh/38.mp3]
4. Seed crackers and cream cheese and pickles [see episode #21 Crunchy Bliss for recipe https://mcdn.podbean.com/mf/web/fay4mp/21_Seed_Crackers.mp4]
5. ‘Bread' and ‘butter’ from Holland and Barrett or 8foods or make your own see my episode #36 Crumbs of Contention https://mcdn.podbean.com/mf/web/gkn3w3/Bread.mp3
   1. https://www.dillonorganic.co.uk/collections/all £4.99 a small loaf (250g) got beetroot flax, chia flax, original flax which are all keto.
   2. https://8foods.co.uk/collections/keto-bread but a whole bagel won’t be a snack - it will be a meal.
   3. https://www.waitrose.com/ecom/products/olinas-gluten-free-rosemary-crackers/890787-791289-791290 get in waitrose.
   4. Olina’s Bakehouse Seeded Snackers. You can buy these from https://weareheylo.com/
6. Berries and double cream – raspberries (4.4g carbs, 2.5g fibre) or blackberries (4.9g carbs, 3.1g fibre).

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome to The Keto Vegan podcast, where Rachel blends the best of both worlds: the ketogenic diet and vegan lifestyle! In today’s episode Rachel dives into ten essential tips that will guide you towards a successful and fulfilling keto vegan life.

First up, Rachel discusses the importance of planning your meals each week and the benefits of batch cooking. This not only saves time but also ensures you always have delicious, keto-friendly vegan meals ready to go. Next, she talks about why it's crucial not to starve yourself when starting out. Keeping hunger at bay helps prevent those tempting binge-eating episodes.

She also explores the advantages of shopping online to avoid unnecessary temptations and why it's great to try something new that's both keto and vegan. Don't forget about supplements—they can be a key part of maintaining your health on this diet.

Have you heard of urinalysis strips? Rachel explains how they can help you monitor your ketone levels. Plus, she delves into maintaining a positive mind and body vibration, and the benefits of intermittent fasting.

Visualisation and self-love, including mirror work, are powerful tools for any lifestyle change, and Rachel shows you how to incorporate these practices into your daily routine.

So, get ready to take notes and transform your keto vegan journey with these ten valuable tips.

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Holland 7 Barrett keto bread: https://www.hollandandbarrett.com/shop/product/dillon-organic-original-flax-keto-bread-60061754/

125 pee sticks: https://www.amazon.co.uk/gp/product/B07QVFHCJS/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1

Information on intermittent fasting: https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

My YouTube channel with various visualisations https://www.youtube.com/@rachelghinn

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/