Coffee & lattes: how to avoid “drinking” your deficit

A common pattern: food looks “fine”, but progress stalls. Then you notice one small daily habit that quietly eats the deficit — sweet coffee drinks.

This is not about bans. It’s about knowing where the calories are and picking an option you can actually maintain.

Where calories usually hide in coffee drinks

• Syrups and sugar
  “Just a little” can become +80…200 kcal per day.

• Milk/cream (and the amount)
  A large latte can be “food in a cup” if there’s lots of milk.

• Toppings
  Whipped cream, caramel drizzle, chocolate crumbs — basically a separate dessert.

• The “fitness” trap
  Plant-based or lactose-free milk can sound “lighter”, but calories may be similar (or higher). Check the numbers, not the label.

3 options that are easiest to stick to

1. No syrup + keep milk if you want
   The simplest win is removing sweetness while keeping the taste you like.

2. Downsize the cup
   If you love lattes, try a smaller size. It’s easier than “quitting”.

3. If you want dessert coffee — make it intentional
   Keep it 1–2 times per week, and go simple on other days. That protects consistency.

How to apply this with NutriAI

• After a meal photo, remember to mark your drink — otherwise daily totals will be underestimated.
• If it was sweet or creamy, it’s worth noting (this is one of the biggest “levers” in accuracy).

Related reads:

• Sweet drinks: an easy way to remove 200–400 kcal/day
• Hidden calories: oil, sauces and drinks

See what’s included in Pro: / #pro.