COFFEES AND LOW CARB

The number one reason I see people failing to lose weight on a low carb diet is the big milky coffee!

Coffee and Weight Loss – What You Need to Know

Coffee itself isn’t the problem—it’s what we add to it, and how much. Two key things matter most:

1. Type of Milk
If your coffee is really a big bucket of cow’s milk, it will slow your weight loss. Cow’s milk is naturally high in lactose (sugar), which raises blood glucose and insulin. That’s not ideal if you’re diabetic—and for everyone else, the insulin rise encourages fat storage.

Better options:

• Unsweetened almond milk

• Macadamia milk

• Cream (in moderation)

Cream is pure fat, so it doesn’t contain sugar. But be careful—5 creamy coffees a day will add up quickly. Keep cream to around 4 tablespoons a day maximum.

👉 Pro tip: Try mixing water with a splash of pouring cream, then froth it—it tastes very similar to milk!

2. Size
When I’m out, I always order a piccolo (the tiny one in the picture). My friends choose the huge milky coffees—exactly what you should avoid.

If you love milk, just add a small splash, not a whole bucket. Or try the cream-and-water trick above.

3. Sweeteners
This is where many people get caught out.

• Best options: allulose, stevia, or monk fruit. They don’t raise blood sugar or insulin and are generally well tolerated.

• Limit or avoid: maltitol (spikes insulin), erythritol (possible link with cardiovascular risk), and sucralose (may affect gut bacteria and cravings).

• Aspartame (like in Diet Coke) is common, but long-term heavy use is controversial—so best not to rely on it.

Bottom line: Small coffees, smart milk choices, and safe sweeteners mean your daily coffee can still be enjoyable and support your health goals.