Going vegan for weight loss? You might be in for a surprise. Despite what social media influencers claim, switching to a plant-based diet doesn’t guarantee the pounds will melt away. In fact, many vegans struggle with weight gain even when they think they’re eating healthy.

The truth is, whether you’re eating steak or tofu, the same principles of weight management still apply. You can absolutely lose weight and thrive on a vegan diet, but it requires the same intentionality, planning, and understanding of nutrition fundamentals as any other approach. The good news? It’s never been easier to succeed as a plant-based eater when you know what to focus on.

Join Holly and Jim as they sit down with Dr. Daphne Bascom, Chief Operating Officer of The Vegan Gym and an MD/PhD who brings a refreshingly balanced perspective to plant-based nutrition. Daphne shares why she became vegan later in life, busts common myths about vegan diets and weight loss, and reveals the surprising similarities between coaching vegans and omnivores. You’ll discover practical strategies for managing weight on a plant-based diet, learn which “healthy” vegan foods might be sabotaging your goals, and find out why mindset matters just as much as what’s on your plate.

Discussed on the episode:

The biggest myth about vegan diets that keeps people stuck and gaining weight
Why being vegan doesn’t make you “impervious to chronic disease.”
The surprising food Daphne keeps in her purse when traveling (and why you might want to try it)
How to navigate restaurants, airports, and social situations without derailing your goals
The one non-negotiable supplement every vegan needs to take
Whether plant-based proteins are really inferior for building muscle and recovery
The “Oreo vegan” trap and how to avoid ultra-processed plant-based foods
Why nuts might be sabotaging your weight loss (even though they’re healthy)
The energy density principle that works whether you’re vegan or not
How the anabolic window for protein has evolved (it’s longer than you think)

Resources and Links:

The Vegan Gym: https://www.thevegangym.com/
Thrive on Plants Podcast: https://podcasts.apple.com/us/podcast/thrive-on-plants/id1793550910
Thrive on Plants Community: https://www.skool.com/thrive-on-plants/about
The Vegan Gym Podcast: https://podcasts.apple.com/us/podcast/the-vegan-gym-podcast/id1358557895
Cronometer App: https://cronometer.com/
Game Changers Documentary: https://gamechangersmovie.com/
Books mentioned:
- How Not to Die and How Not to Age by Dr. Michael Greger: https://www.amazon.com/Hardcover-Cookbook-Michael-Greger-Collection/dp/9124302686
- Losing the Weight Loss Meds by Holly Wyatt and James Hill: https://www.weightwisdom.com/

How to Thrive on a Vegan Diet Without Gaining Weight with Daphne Bascom