We all know the feeling of sluggishness and tiredness after a heavy meal or a night of binge-drinking.

But did you know that certain foods and beverages can have a more long-term draining effect on our energy levels? Here are eight culprits that may be responsible for your lethargy:.

1. Processed foods

Processed foods, such as packaged snacks, frozen dinners, and fast food, are often high in calories, sugar, and unhealthy fats. They may satisfy your taste buds, but they won’t provide your body with the nutrients it needs to function optimally.

Instead, they can cause blood sugar spikes and crashes, leaving you feeling depleted and fatigued afterward. To keep your energy levels stable, try to choose whole, minimally processed foods whenever possible.

2. Sugary drinks

Soda, energy drinks, sports drinks, and even fruit juices can be loaded with added sugar, which can lead to a sudden rush of energy followed by a crash.

These beverages can also contribute to dehydration and inflammation, which can sap your energy over time. If you need a drink to quench your thirst, opt for water, herbal tea, or coconut water instead.

3. White bread and pasta

White bread and pasta are made from refined grains that have been stripped of most of their fiber and nutrients. This means they can be quickly absorbed into the bloodstream, causing a spike in blood sugar and insulin and a subsequent drop in energy.

Choose whole grain options instead, which provide more fiber and protein to keep you satiated and energized.

4. Alcohol

Alcohol can disrupt your sleep cycle, leading to fatigue and low energy the next day. It can also cause dehydration and inflammation, which can further sap your energy.

If you do choose to drink, do so in moderation and be sure to hydrate yourself with water.

5. Fried foods

Fried foods are often high in unhealthy fats, which can contribute to inflammation and fatigue. Additionally, the process of frying can destroy some of the essential nutrients in the food, making it less nutritious overall.

Try baking, grilling, or sautéing your food instead.

6. Caffeine

Caffeine can be a useful tool for boosting energy and alertness, but it can also be overused and abused.

Drinking too much caffeine (or consuming it too late in the day) can disrupt your sleep pattern and leave you feeling groggy and lethargic the next morning. If you’re sensitive to caffeine, try cutting back or switching to decaf.

7. High-fat dairy

Dairy products like cheese and heavy cream can be delicious, but they’re also heavy on fat and calories. While some healthy fats can be beneficial for energy and satiety, excessive amounts can drag you down and lead to sluggishness.

If you consume dairy, choose low-fat varieties or try alternatives like almond milk or coconut milk.

8. Energy bars and granola

Many energy bars and granola products are marketed as healthy snacks or even meal replacements, but they often contain a lot of added sugar and unhealthy fats. Additionally, they may not provide enough protein or fiber to keep you full and energized.

If you need a quick snack on-the-go, try a piece of fruit, a handful of nuts, or a hard-boiled egg instead.