coffee with 4 oz 2% milk - coffee with 4 oz 2% milk (1 cup)

Reduce the milk portion gradually (for example, from 4 oz to 2–3 oz) and use more plain coffee or water to maintain volume.

Choose unsweetened milk alternatives with little or no added carbohydrate, such as unsweetened almond milk, instead of sweetened creamers or flavored milks.

Avoid adding sugar, syrups, honey, or sweetened coffee creamers; use cinnamon, vanilla extract, or a non-sugar sweetener if desired.

Have the coffee with or after a balanced meal containing protein and fiber, such as eggs with non-starchy vegetables or plain Greek yogurt with chia seeds.

Add a small protein- and fat-containing accompaniment, such as a handful of almonds or walnuts, rather than drinking the milk coffee on an empty stomach.

Take a 10–15 minute easy walk after having the coffee to help blunt the post-drink rise.