cold coffee with milk and sugar (240 Milliliter)

Ask for no added sugar or use a non-caloric sweetener; avoid syrups, sweetened condensed milk, and flavored creamers.

Choose unsweetened milk or an unsweetened higher-protein milk option, and keep the drink size small.

Have the coffee with a protein-rich food such as plain Greek yogurt, eggs, or a small handful of almonds rather than on an empty stomach.

Add fiber and healthy fat with chia seeds or ground flaxseed mixed into the drink, if the texture works for you.

Drink it after or alongside a balanced meal containing non-starchy vegetables and protein, rather than as a standalone snack.

Take a 10–20 minute easy walk after finishing the coffee to help blunt the rise.