Staff Writer
Seemingly small indulgences can really add up. Coffee, for example, can add extra calories to your day before your brain is even awake enough to realize what's happening. Because the tweak of the week is all about making tiny changes, let's learn to start the day right by cutting unwanted calories from our morning indulgence.
Now, I need coffee every morning, so simply switching to something else is not an option. Plus, studies have shown that drinking coffee can lower your risk of diabetes, Parkinson's disease, colon cancer and heart disease. That's good news for something I do daily, anyway.
So let me reiterate: Every morning, I need coffee. Without it, I can't function before 10 a.m. Recently, at our favorite corporate neighborhood coffee shop, a friend of mine ordered a cookie-candy-caramel-sugar-whipped-mocha-choco-latte. It was dessert in a cup -- for breakfast.
This morning monstrosity weighed in at 400 calories, plus whipped topping, according to the company's Web site. I had a regular coffee. Three sugars, one cream -- roughly 100 calories.
Upon further investigation, we found that both of us were brewing up potential weight gain with our morning caffeine kick. So how can you enjoy your cup o' joe and avoid unwanted calories?
Black and Brew
Taking your coffee black is the best way to get the caffeine without the calories. A cup of coffee contains 5-15 calories per cup -- next to nothing. If you can get used to your coffee sans sugar and cream, you can drink it regularly without any guilt.
If you take your coffee with sugar, however, add 16 calories per teaspoon; small sugar packets are about one teaspoon of sugar. Try using sugar substitutes if you want to save even more calories. The fat in your morning mug comes not from the sugar, but from the cream.
One tablespoon of nondairy creamer has a mere 20 calories and 1 gram of fat. And since it doesn't require refrigeration, you can keep it on hand just about anywhere. Switching to fat-free milk is another easy option to lighten up your java. You'll save 8 grams of fat per cup and get even more calcium.
To make the change even less noticeable, follow the advice of registered dietitian Nicole Bengtson, LD/N: "If you’re used to using regular milk or half and half in your coffee drinks, switch to 2 percent milk for a few weeks before changing to fat-free milk or nondairy creamer. It'll be such a gradual change that you won’t even miss the extra calories and fat."
Desserts don't belong at the breakfast table, so skip the chocolate, caramel, cookie crumbles and whipped cream with your coffee. A tablespoon of whipped cream will tack on an additional 50 calories and 6 grams of fat to your drink.
Sweet syrups like hazelnut, French vanilla and Irish cream can tack on 80 calories to an already high-calorie morning pick-me-up. If sugar-free flavored syrups aren’t available, don’t worry. You can still jazz up your coffee by sprinkling in some cinnamon. The mild sweetness of this spice complements the rich coffee flavor and makes ordinary coffee taste gourmet. Now that's a great way to start your day!
How do you take your coffee? If you have a good tweak to make weight loss easier, post it below.
Labels: atkins, breakfast, calories, diet, drinks, food, health, healthy, low-carb, low-fat, nutrition, sugar, tweak, weight-loss
Comment: Monday, November 03, 2008 5:14:00 AM - 
said...
I use Nustevia for my sweetner (it adds some fiber as well as sweetens) I use the plain but they also have vanilla flavored. For cream I use 1 tbls dry creamer (30cal.) and I also use the sugar-free Torrani Syrups for added flavor.
Comment: Monday, November 03, 2008 6:27:00 AM - said...
Yea, I use agave in my coffee with a little while milk. Agave is a natural sweetner that is good for diabetics as it does not cause the same body/chemical reaction that sugar does. I don't think a small amount of fat you put in 1 cup of coffee is going to sabatage your diet if you are only putting in a tablespoon or 2 of milk. Plus using artificial sweeteners is just not smart. They are untested long term and when they do reach that Period of having been used for a long time the public finds out that they cause tumors, cancer an other bad health side effects. I think the big thing is you don't need a pot of coffee, give yourself a 1 cup limit and you don't have a huge impact on your calorie intake.
Comment: Monday, November 03, 2008 6:54:00 AM - said...
I use one splenda packet to 2 cups of coffee and a squirt of fat free creamer.
Comment: Monday, November 03, 2008 7:34:00 AM - said...
This is completely true. I used to take my coffee black but with black sugar every morning. When I found out I was taking in a lot of calories I decided to take my coffee with a sugar substitute. I was already on a diet but when I did this I lost 3 lb. just the first week!!!!
Comment: Monday, November 03, 2008 8:43:00 AM - said...
i live for fat-free half and half...its creamy like regular half and half. and i use splenda instead of sugar...
Comment: Monday, November 03, 2008 8:56:00 AM - said...
I am one of those people that has to have my coffee in the morning. I would have a huge mug every morning. I love it with sugar and half and half. I realized that I could still have my little indulgence by using a smaller cup. Go figure! I walk everyday so I am getting some great exercise. Now my next step will be to use a smaller cup than what I am using now then eliminate the sugar, then the half and half.
Comment: Monday, November 03, 2008 9:18:00 AM - 
Kerri ~ Born at 35 said...
I use soy milk with Omega 3. It packs extra protein, omega 3's, and a touch of sweetness, but just enough to soften the taste. I love it!
Comment: Monday, November 03, 2008 9:21:00 AM - said...
I understand you want people to be aware of their caloric intake but I don't believe that sugar-substitutes are healthy. My chiropractor believes they are neurotoxins because they are not natural substances and therefore the body cannot metabolize them. It does not know what to do with them. Because of this they wind up affecting the nerves in a negative way.This goes for Splenda, as well, which is a chlorinated artificial sweetener. Go to www.truthaboutsplenda.com. Most of the non-dairy creamers also are a bunch of chemicals. All of these substitutes can wind up causing more weight gain and a possible list of conditions like depression and neurological problems.
Comment: Monday, November 03, 2008 10:19:00 AM - said...
FAT DOES NOT MAKE YOU FAT!!
The sweetener in your coffee is the culprit if you gain weight from it! Your body is healthier if you ingest healthy fats and animal fats won't harm you if you eat plenty of healthy fats.
Doubt me?? Ask any pig farmer! Pig raisers buy milk and dairy products that are past their 'sell by' dates and knowledgeable farmers will request all the low fat, no fat and reduced fat products they can get. They know that when the fat is removed from dairy it is replaced by milk sugars. They know from experience that the milk sugars are very conducive to weight gain.
Sugars and high glycemic starches which are metabolized as sugars are the main dietary causes of weight gain.
Of course, too much animal fats can be harmful by raising your cholesterol but reasonable amounts balanced by healthy fats (HDL) are actually beneficial.
Comment: Monday, November 03, 2008 11:06:00 AM - said...
Flavored soy milk such as vanilla or chocolate and one pack of Splenda. PERFECT!
Comment: Monday, November 03, 2008 11:26:00 AM - said...
I ABSOLOUTLY love flavored creamers! But being a diabetic, I have to be very carefull w/ my fat as well as sugar in-take. SInce I cook a lot of home-made goodies for my family, I discovered there area lot of fun things you can add w/ out the added calories an dchemicals. Like vanilla, choolate cocoa and even anise seed flavorings! THis coupled w/ non dairy creamer and sugar free substitute, makes a fun tasting coffee and I just mix the whole shebang (which as a matter of fact, is what my son calls it, "mommas shebang!")in the pot! It's really great!!
Comment: Monday, November 03, 2008 11:35:00 AM - said...
Black coffee is delicious! I drink it like that or with splenda. Which is made out of the same stuff as sugar, but without the calories! If you must addd creamer, use light or low fat and only 1 tsp or 1 tbsp depending on the serving size.
Comment: Monday, November 03, 2008 11:49:00 AM - Megan said...
I add Almond Breeze unsweetened vanilla almond milk substitute. I add 1/2 a cup for only 20 calories. Something else I do is mix in a packet of Diet Swiss Miss hot chocolate. When I add the diet hot chocolate I do not need creamer. It tastes delicious with just the coffee and Splenda! The hot chocolate mix is only 25 calories added to about 15 calories of coffee- next to nothing!
Comment: Monday, November 03, 2008 12:15:00 PM - said...
I gave up sugar and/or sweetner for lent about 4 years ago and never looked back. Skim milk only in my coffee. Calcium with 0.1% fat. Don't like the non diary fat free flavored creamers either. Who wants to have a petroleum by product with their coffee??
Comment: Monday, November 03, 2008 12:27:00 PM - said...
I use sugar free vanilla caramel non dairy liquid creamer. I went straight from being a real half and half drinker to this. It isn't too sweet but I still get the creamy taste that I love.
Comment: Monday, November 03, 2008 3:26:00 PM - Latifa-Therese said...
So skim milk is made by removing the cream and adding milk sugars and this leads to weight gain? (see pig farmer comment below). Is this true? Would it be healthier instead of a tall skim milk latte having regular coffee with a little (real) cream? Curious,
Therese
Comment: Monday, November 03, 2008 3:37:00 PM - said...
I always take my coffee with a little bit of skim milk it makes it not quite as bitter as black and it only adds a few extra calories
Comment: Monday, November 03, 2008 5:49:00 PM - said...
If you use really hot water and add it to the dry nondairy creamer then mix very well, add sweetner like Splenda and a drop or two of real vanilla it tastes almost like the expensive creamers and it keeps in the fridge just like they do.
Comment: Monday, November 03, 2008 8:29:00 PM - said...
I used to do double cream and double sugar and then went on a diet the only allowed black coffe. I do not like black coffee so changed to no sugar and triple milk, I have since changed to double milk. This takes the guilt out of my extra large coffee each morning.
Comment: Monday, November 03, 2008 11:37:00 PM - yogiyoda said...
I brew it fresh every morning and as long as it is fresh coffee I like it fine black.. the more it has been sitting out the more I want to doctor it up but if I do end up with a doctored up cup I use skim milk and sweet and low.
Actually more often when the coffee gets stale I switch to tea.
Comment: Monday, November 03, 2008 11:40:00 PM - weight said...
Daily we drink coffee in the morning and this put up a lot of calories which we don’t burn and put on weight. weight loss diet plan can do help us to have a check on the calorie intake.
Comment: Tuesday, November 04, 2008 1:40:00 AM - said...
I'm sorry but I can't live without my every morning Venti, Peppermint mocha with non-fat and no whip. The mocha is not chocolate as in syprup it's made into the beans so I'm hoping this does help some. That is however, the only thing I order. I don't go for the muffins, cookies, etc. and really it's the "fattening thing" I do indulge on all day. However, afterward, I feel guilty enough that I do 3.5 miles in an 1 hour at 3.7 mph and include inclines. So in essence I do burn off the calories from the coffee. In this one situation it is a give an take.
Comment: Tuesday, November 04, 2008 1:41:00 AM - said...
I'm sorry but I can't live without my every morning Venti, Peppermint mocha with non-fat and no whip. The mocha is not chocolate as in syprup it's made into the beans so I'm hoping this does help some. That is however, the only thing I order. I don't go for the muffins, cookies, etc. and really it's the "fattening thing" I do indulge on all day. However, afterward, I feel guilty enough that I do 3.5 miles in an 1 hour at 3.7 mph and include inclines. So in essence I do burn off the calories from the coffee. In this one situation it is a give an take.
Comment: Tuesday, November 04, 2008 5:36:00 AM - said...
I was a die hard french vanilla cofee drinker with extra extra cream and decided to cut back i switched to regular milk for a few weeks and then cut to skim milk and equal .My coffeee still wakes me up and i have lost 15 pounds in 2 months !!
Comment: Tuesday, November 04, 2008 1:27:00 PM - said...
When I read the ingredients of my favorite non-dairy creamers and found hydrogenated oil I switched to "Silk" vanilla creamer.
Comment: Tuesday, November 04, 2008 2:42:00 PM - said...
I just let the sugar go and use creamer to save on my calories.
Comment: Tuesday, November 04, 2008 4:56:00 PM - 
spidee21 said...
i no longer use splenda or any 'chemicals' in my diet AT ALL. I actually stoped drinking coffee this past August, and I have no desire to go back. Don't get me wrong, I will have a cup if I feel like it-had one yesterday! But now I drink herbal teas, use agave to sweeten, and soy milk. Guess what, I've lost 18lbs since August!!!!!! Isagenix showed me the way, with their nutritional cleansing, I honestly am more awake in the mornings than when I did drink coffee!! And I sold my fat pants on eBay :)
Comment: Wednesday, November 12, 2008 4:04:00 PM - Healthy Gaming said...
Nice article Shawn.
Maybe I'll try to switch to green tea, like I've been trying to convince myself to do :)
Comment: Friday, November 14, 2008 7:42:00 AM - said...
i use a small tea spoon of demera sugar and a dash of vanilla soya milk !!!,. Yes this coffee is obviously made at home . no take out for this not to often coffee drinker!!
Comment: Friday, November 14, 2008 3:28:00 PM - said...
I work at Dunkin Donuts - a job from temptation hell, from the view of a dieter! Luckily, I have always drank my coffee black, which saves me from the fat from cream. Also luckily, all of the flavor shots (the coconut, hazelnut, french vanilla, etc.) are sugar free, which means I can sip my hazelnut without guilt. I'm still trying to make the transition from sugar to sweetener, but the Splenda isn't quite working for me yet (I'm spoiled with sweetness). I've always gone a sugar less than the usual - for instance, they automatically put 3 sugars in a 16 oz. medium coffee, whereas I use just 2. (It goes up with every size, 4 sugars for a large, 5 for an extra-large. I've even had customers ask for a 7&7 coffee! 7 sugars and 7 creams! Oh, the sugary horror!)
Comment: Saturday, November 15, 2008 4:33:00 AM - said...
One mistake:
"Switching to fat-free milk is another easy option to lighten up your java. You'll... get even more calcium."
Only problem with this statement is that caffeine prevents calcium absorption. So if you are interested in getting more calcium in your diet, do it an hour and a half before or after drinking coffee and not in proximity to your daily cup of joe.
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