What you sip on in the a.m. can set the stage for helping achieve your goals. Here’s what dietitians recommend considering as part of your routine.

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Your morning drink may play a role in supporting weight management.
• Dietitians agree that a milk-based latte is a satisfying morning drink that may support weight loss.
• Regular physical activity, quality sleep and a balanced diet can also help support weight-loss goals.

What you choose to sip in the morning can play a role in supporting your health goals, including weight management. While there’s no magic drink that will help you lose weight, choosing a beverage with the right combination of nutrients can help you build a more satisfying morning routine.

Enter the milk-based latte. Made with cow’s milk or unsweetened soy milk, a latte provides protein and other important nutrients, while the caffeine in coffee can give you that morning boost., Together, these perks can make it a more satisfying choice than beverages that offer little nutrition. While water is always a great way to hydrate, a milk-based latte can offer a little more staying power thanks to its protein and nutrient content. Here’s why dietitians like this simple morning beverage and how it can support your weight-management goals.

Why a Milk-Based Latte Is the Best Morning Drink for Weight Loss

It Provides Protein to Start Your Day

Protein is an essential player when it comes to achieving weight-loss goals while supporting your lean muscle mass along the way. Samantha Cassetty, M.S., RDshares, “Including protein at breakfast is linked to better satiety and fewer cravings later in the day, which may help with weight loss. If you’re rushing out the door, it can be a great head start on your protein goals.”

And, she’s not wrong. Starting your day off with a milk-based latte is an easy way to get some protein right off the bat. While both cow’s milk and soy milk provide 8 grams of protein per 8-ounce serving, almond, oat and coconut milk beverages typically don’t offer the same amount., With this in mind, dietitians recommend choosing cow’s milk or soy milk if you want to maximize the protein in your latte.

If you’re ordering a latte out, the protein may be even higher, notes Lauren Harris-Pincus, M.S., RDN. She adds, “A typical latte contains a ratio of 1 part espresso to 3 parts of steamed milk. With the protein of two eggs, a dairy or soy milk latte will help to keep you more satisfied than black coffee or a latte made with low-protein almond or coconut milk.”

It Provides Nutrients That Support Bone Health

Many Americans fall short of getting enough calcium and vitamin D, two nutrients that are important for bone health as well as overall health. While weight loss may be the goal, maintaining bone health along the way is just as important for long-term health. Prioritizing nutrient-rich foods and beverages that support strong bones can help ensure you’re getting important nutrients while working toward your weight-management goals.

“Choosing a latte made with fortified cow’s milk or soy milk can help you get more of both, along with other important nutrients like protein, vitamin B12, vitamin A, potassium and phosphorus,” Harris-Pincus says.

It Contains Caffeine & Other Compounds

There may be some added perks from the coffee itself, adds Cassetty. “Caffeine may [help support energy levels] and, when paired with the protein from milk, it can make a latte a more satisfying morning beverage,” she says.,

Coffee also contains polyphenols and other bioactive compounds that researchers are studying for their potential effects on the gut microbiome and metabolic health. While more research is needed to understand exactly how these compounds may influence weight management, the combination of caffeine, protein and other nutrients makes a milk-based latte a satisfying addition to a morning routine.

It’s Creamy Without Added Sugar

Current guidelines recommend limiting added sugar to no more than 50 grams per day for someone following a 2,000-calorie diet. Yet many Americans regularly exceed that amount, with sugar-sweetened beverages being a significant source of added sugar. Coffee drinks can be one place where added sugar can quickly add up, particularly when they’re made with flavored syrups, whipped toppings or other sweetened additions.

“Skipping all the extras—the flavored syrups, whipped toppings and other sugary additions—helps keep the calories under control,” says Cassetty. For example, a medium nonfat milk–based latte contains about 140 calories and 20 grams of total sugar, while the same-size flavored latte has 208 calories and 37 grams of total sugar.,

Choosing a plain latte allows you to enjoy the creamy, satisfying drink without the added sugar from syrups and other sweetened toppings. And remember, the natural sugar in cow’s milk, called lactose, isn’t considered an added sugar, so you can still get a touch of natural sweetness without the syrups.

Other Strategies to Support Sustainable Weight Loss

Weight management involves much more than your morning beverage of choice. Consider these other strategies from dietitians to support a balanced, sustainable approach:

• Add more fiber into your daily routine. Fiber-rich whole foods help slow digestion of food through your gut, keeping you fuller for longer. Research also suggests that fiber supports the gut microbiome and may play a role in weight management. Aim for 25 to 38 grams of fiber each day by breaking it up throughout your meals and snacks.
• Move your body regularly. Physical activity is an important part of overall health and can support weight management alongside a balanced eating pattern. Find movement you genuinely enjoy, whether that’s walking, strength training, cycling, hiking, Pilates or something else that fits naturally into your routine. Consistency matters more than choosing the “perfect” workout.
• Prioritize quality sleep. Sleep is another important piece of the weight-management puzzle. Getting enough sleep can support appetite regulation, energy levels and overall metabolic health. Aim for a consistent sleep schedule and prioritize the habits that help you get the recommended amount of sleep each night.
• Pair protein with produce. Harris-Pincus calls this dynamic duo the “weight-loss super couple,” and for good reason. “The protein and fiber combo provides much-needed macro- and micronutrients and helps to keep you full on fewer total calories. Aim for 25 to 30 grams of protein per meal with at least one serving of produce, including fruit and nonstarchy veggies.”
• Limit ultra-processed food intake. While all foods can fit in a balanced eating pattern, Cassetty recommends taking a closer look at how frequently low-nutrient ultra-processed foods show up in your diet. She shares, “These are engineered to be really tasty but not very satisfying, and that combination makes them way too easy to overeat.” Consider swaps that still satisfy, like whipped Greek yogurt with peanut butter and frozen fruit for a sweet treat.

Our Expert Take

Water may be a given, but it’s not the only beverage that can support your weight-management goals in the morning. A milk-based latte made with cow’s milk or soy milk can be a satisfying way to start the day, providing protein along with important nutrients like calcium and vitamin D that support bone health. The caffeine in coffee may also help support energy levels, while choosing a plain latte over a specialty drink can help keep added sugars and calories in check.

Ultimately, there’s no one-size-fits-all formula for weight loss. As Cassetty puts it, “It comes down to what’s realistic and sustainable for your life. Also, building habits you can stick with matters more than any single food or drink.” If a simple, creamy latte is a morning drink you genuinely enjoy, it can absolutely have a place in a balanced approach to weight management.