Do you feel tired or sluggish all day long? Is it hard for you to get out of bed every morning? While there could be many reasons for feeling this way, one possible culprit could be the food you eat.

Certain foods can actually zap your vitality and leave you feeling tired and lethargic. Here are ten of the most common culprits:.

1. Sugar and high fructose corn syrup

Sugar and high fructose corn syrup are everywhere in the modern diet. From sodas to candy to even savory foods like ketchup and pasta sauces, it’s hard to avoid these sweeteners.

Unfortunately, though, they are one of the worst things you can eat if you want to maintain your energy levels. These sweeteners cause a spike in blood sugar levels, which can lead to a crash later on. They also activate the reward centers in your brain, which can make you crave more sugar and leave you feeling tired and lethargic.

2. Processed foods

Processed foods are another common culprit when it comes to feeling sluggish. These foods are often high in fat, sugar, and salt, and low in nutrients and fiber.

They are also often loaded with artificial additives and preservatives, which can make it hard for your body to digest them and lead to inflammation. Stick to whole, natural foods like fruits, vegetables, whole grains, and lean proteins for the best energy boost.

3. Fried foods

While fried foods may be delicious, they’re definitely not doing your energy levels any favors. Fried foods are often high in unhealthy fats and can be hard for your body to digest.

Plus, the high heat used in frying can create harmful compounds that can damage your cells and make you feel sluggish. Instead of fried foods, opt for baked or grilled versions of your favorite dishes.

4. Alcohol

While a glass of wine or beer can be a nice way to unwind after a long day, drinking too much alcohol can definitely leave you feeling sluggish and tired.

Alcohol is a depressant that slows down your central nervous system, making it harder for you to think and move. It can also disrupt your sleep, leaving you feeling less rested and more lethargic.

5. White bread and pasta

White bread and pasta are some of the most common sources of refined carbs in the modern diet.

These foods are made with flour that has been stripped of its fiber and other nutrients, leaving behind a simple carbohydrate that can spike your blood sugar levels. This can make you feel energized at first, but can lead to a crash later on. Swap out white bread and pasta for their whole grain counterparts, which are higher in fiber and other nutrients that can help sustain your energy levels for longer.

6. Energy drinks

Energy drinks are often marketed as a quick fix for low energy levels. However, they’re not really doing your body any favors. These drinks are often high in sugar and caffeine, which can lead to a crash later on.

They can also disrupt your sleep and make it harder for you to focus and think clearly. Plus, many energy drinks are loaded with artificial additives and preservatives, which can negatively impact your health over time.

7. Fast food

Fast food is another common culprit when it comes to feeling sluggish. These meals are often high in calories and unhealthy fats, and low in nutrients that your body needs to thrive.

Plus, they’re often loaded with artificial additives and preservatives that can make it harder for your body to digest them. Instead of hitting up the fast food drive-thru, try cooking your own meals at home with whole, natural ingredients.

8. Dairy products

Dairy products like milk, cheese, and yogurt can be a great source of calcium and other nutrients. However, if you’re feeling sluggish and lethargic, they could be the culprit.

Many people are lactose intolerant, which means they have trouble digesting lactose, the sugar found in milk and other dairy products. This can lead to bloating, gas, and other digestive issues that can make you feel less than your best.

If you suspect you may be lactose intolerant, try cutting out dairy products for a week or two to see if that makes a difference in your energy levels.

9. Red meat

While red meat can be a great source of protein and other nutrients, it’s also a high-fat food that can be hard for your body to digest. Eating too much red meat can also lead to inflammation, which can make you feel sluggish and tired.

Instead of relying on red meat for your protein needs, try incorporating more plant-based proteins like beans, lentils, and tofu into your diet.

10. Caffeine

While caffeine can be a great pick-me-up in the morning, relying too much on this stimulant can actually leave you feeling more tired in the long run. Caffeine can disrupt your sleep, making it harder for you to feel rested and energized.

It can also lead to jitters and anxiety, which can make it harder for you to focus and get things done.