The 7 best and 6 worst drinks from major coffee shop chains if you’re on a diet and want to lose weight for the summer

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As we move into the warmer months, you may be thinking about replacing your skinny latte with something more refreshing.

The choice can be quite overwhelming, and if you’re on a diet, you’ll want to avoid those extra calories.

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Do you know which drinks are best to order if you are trying to lose weight this summer?Credit: Getty

“Coffee, tea and other drinks should make up a small part of our daily intake,” says Robbie Puddick, nutritionist at Second Nature.

Especially the drinks we order on the go – for example at your local Starbucks or Costa – can contain quite a lot of sugar and calories.

It’s easy to think it’s just coffee, but when you add syrups, whipped cream and whole milk to the mix, they may contain more calories than a typical healthy breakfast.

This can make you want to eat more in the long run, Robbie explains.

Consider this your guide to summer sipping.

The tastiest drinks to order

1. Iced Latte – Pret A Manger

The Iced Latte from Pret A Manger is a good option for people on a diet

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The Iced Latte from Pret A Manger is a good option for people on a dietCredit: Pret a Manger
  • Calories: 98
  • Fat: 3.4 g (saturated fat 2 g)
  • Protein: 6.8 g
  • Carbohydrates: 10 g
  • Sugar: 10 g
  • Salt: 0.15 g

Pret’s coffee and milk are 100 percent organic, which receives a compliment from Robbie.

Although a latte is typically a milky drink, it contains less than 100 calories in total.

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“If you choose whole milk, it can still be a refreshing, delicious option without using excess energy from added sugars,” says the expert.

Moreover, milk contains protein, calcium and other essential nutrients such as vitamin B12, he adds.

Here are three diet-friendly McDonald’s meals you need to know about

2. Plain Tea – Greggs

You can't go wrong with a classic cuppa from Greggs, even if you're trying to lose weight

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You can’t go wrong with a classic cuppa from Greggs, even if you’re trying to lose weightCredit: Greggs
  • Calories: 9
  • Fat: 0 (saturated fat 0.3 g)
  • Protein: 0.9g
  • Carbohydrates: 0.9 g
  • Sugar: 0.9g
  • Salt: 0 g

Regular tea can be a good choice for weight loss and the light caffeine kick can give you some extra energy throughout the day.

“A classic English breakfast or black tea is very low in energy and contains several antioxidants that help the body function efficiently,” confirms Robbie.

He recommends drinking it with the milk of your choice and without adding sugar – from Greggs or elsewhere.

3. Americano Costa

There are only 12 calories in a Costa Americano

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There are only 12 calories in a Costa AmericanoCredit: Costa
  • Calories: 12
  • Fat: 0.1 g (saturated fat 0.1 g)
  • Protein: 0.8g
  • Carbohydrates: 1.9 g
  • Sugar: 0.1g
  • Salt: 0.06 g

An Americano is essentially espresso diluted with water, so it has very few calories compared to sugary lattes or frappes.

“This is a very low calorie option and contains no added sugar or fat, making it a better option if you want to lose weight,” says registered nutritionist Jenna Hope.

4. Dark chocolate cappuccino – Starbucks

Why not try a dark chocolate cappuccino from Starbucks?

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Why not try a dark chocolate cappuccino from Starbucks?Credit: Starbucks
  • Calories: 133
  • Fat: 4.6 g (saturated fat 4.4 g)
  • Protein: 9.9 g
  • Carbohydrates: 13 g
  • Sugar: 12.2 g
  • Salt: 0.33 g

Most high street coffee shops offer a range of different toppings for your favorite cappuccino, from cinnamon to chocolate.

“If you opt for no added sugar, whole milk and dark chocolate on top, it becomes a pleasure without leaving you hungrier later,” says Robbie.

5. Espresso – Black sheep coffee

An espresso is probably the best choice with only two calories per cup

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An espresso is probably the best choice with only two calories per cupCredit: Black Sheep Coffee
  • Calories: 2
  • Fat: 0g
  • Protein: 0 g
  • Carbohydrates: 0g
  • Sugar: 0g
  • Salt: 0 g

The pure and simple espresso is a more intense variant of an Americano.

Although the calorie content is the same, the caffeine concentration is significantly higher, Jenna warns.

“If you are sensitive to caffeine, it is therefore important to moderate your intake or opt for an Americano or green tea instead.”

6. Flat White – McDonald’s

But nutritionists say you can still enjoy a plain white if you're trying to shed some pounds

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But nutritionists say you can still enjoy a plain white if you’re trying to shed some poundsCredit: McDonald’s
  • Calories: 86
  • Fat: 3.1 g (unsaturated fat 1.9 g)
  • Protein: 6.3 g
  • Carbohydrates: 8.4 g
  • Sugar: 8.2 g
  • Salt: 0.19 g

If you’re looking for a slightly more filling drink that still has fewer calories and sugars than many others, a flat white is a good option, says Jenna.

That said, a flat white can still contain more than 100 calories, which should be taken into account when thinking about your weight loss goals, she adds.

McDonald’s is a good bet, with only 86 in each cup.

7. Frozen Unsweetened Matcha Latte – Leon

Iced matcha lattes are packed with nutrients and give your metabolism a kick

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Iced matcha lattes are packed with nutrients and give your metabolism a kickCredit: Leon
  • Calories: 129
  • Fat: 6.5 g (unsaturated fat 4.7 g)
  • Protein: 6.6 g
  • Carbohydrates: 9.5 g
  • Sugar: 8.5 g
  • Salt: 0.2 g

Don’t be put off by the green hue: matcha is packed with antioxidants.

It also boosts your metabolism, making it a great option for weight loss this summer.

“Matcha is a good source of vitamin A, an essential part of your immune system,” adds Robbie.

The worst drinks to order

1. Clotted Cream Fudge Cold Brew – Starbucks

It may be wise to avoid Starbucks' high-calorie Clotted Cream Fudge Cold Brew

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It may be wise to avoid Starbucks’ high-calorie Clotted Cream Fudge Cold BrewCredit: Starbucks
  • Calories: 379
  • Fat: 23.5 g (saturated fat 14.1 g)
  • Protein: 12.7 g
  • Carbohydrates: 32.4 g
  • Sugar: 27.5 g
  • Salt: 0.49 g

“The combination of sugar and fat has been shown to produce the greatest reward signaling in the brain compared to other food combinations, such as protein and fat,” Robbie explains.

“While this is an option occasionally, this will likely trigger your reward signals and leave you craving more sugar later in the day.”

Maybe save this for when you want a special treat!

2. Espresso Caramel Frappe Crème – Caffè Nero

Caffè Nero's Espresso Caramel Frappe Crème contains almost a quarter of your recommended daily calorie intake

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Caffè Nero’s Espresso Caramel Frappe Crème contains almost a quarter of your recommended daily calorie intakeCredit: Caffè Nero
  • Calories: 491
  • Fat: 23.5 g (saturated fat 12 g)
  • Protein: 2.5 g
  • Carbohydrates: 67.5 g
  • Sugar: 52.2 g
  • Salt: 0.49 g

It’s all too easy to drink liquid calories without even realizing it – and this one comes in large quantities.

“The oat milk version of this Caffè Nero drink contains 52 grams of sugar (well more than the recommended 30 grams) and the calories amount to about a quarter of your recommended daily calorie intake,” Jenna points out.

3. Blueberry Burst Bubble Tea – Costa

An iced tea sounds healthy, right? Think again! This contains almost 30 grams of sugar

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An iced tea sounds healthy, right? Think again! This contains almost 30 grams of sugarCredit: Costa
  • Calories: 119
  • Fat: 0.1 g (saturated fat 0 g)
  • Protein: 0.1g
  • Carbohydrates: 27.8 g
  • Sugar: 26 g
  • Salt: 0.03 g

Although this option is on the lower end of the calorie scale, it is packed with sugar—nearly the maximum sugar intake in one day, says Jenna.

“It’s very important not to look at calories in isolation because sugars can often be high even when they aren’t,” she says.

4. Orange juice – Pret A Manger

Pret A Manger's orange juice also contains a lot of sugar

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Pret A Manger’s orange juice also contains a lot of sugarCredit: Pret a Manger
  • Calories: 105
  • Fat: 0.5 g (saturated fat 0.5 g)
  • Protein: 2.3 g
  • Carbohydrates: 22.5 g
  • Sugar: 21 g
  • Salt: 0 g

Orange juice sounds like a healthy choice on the label.

But most of the fiber is removed during the juicing process – and we need fiber to keep us feeling full for longer.

Orange juice is also packed with sugar.

“One bottle can contain the same amount of sugar as five oranges,” Robbie warns.

5. Luxury hot chocolate – Caffè Nero

The name says it all, but a luxurious hot chocolate from Caffè Nero is a no-go

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The name says it all, but a luxurious hot chocolate from Caffè Nero is a no-goCredit: Caffè Nero
  • Calories: 419
  • Fat: 26.9 g (saturated fat 16.3 g)
  • Protein: 3.9 g
  • Carbohydrates: 38.3 g
  • Sugar: 30.2 g
  • Salt: 0.82 g

Rich and decadent, this luxurious hot chocolate should be treated as such, as one serving contains over 30g of sugar.

This means it’s extremely energy-dense or, in other words, high in calories, Robbie explains – not ideal if you’re trying to shed some pounds.

6. Caramel Cream Frappuccino – Starbucks

Starbucks' Caramel Cream Frappuccino contains almost 20 grams of fat

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Starbucks’ Caramel Cream Frappuccino contains almost 20 grams of fatCredit: Starbucks
  • Calories: 363
  • Fat: 18.9 g (saturated fat 13 g)
  • Protein: 5.7 g
  • Carbohydrates: 42.7 g
  • Sugar: 41.5 g
  • Salt: 0.61 g

Frappuccinos are a big no-no when it comes to weight loss because they are typically high in sugar and calories.

This is almost a quarter of your total recommended calorie intake for an entire day and the caramel syrup will really boost those sugar levels.

“These drinks are exceptionally high in sugar, containing approximately 54 grams per drink, which amounts to almost two whole days of the maximum recommended sugar intake,” says Jenna.

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