Feeling sluggish and tired all the time, even after getting enough sleep, could be a sign that your diet may be the culprit. Some foods and beverages can zap your energy levels and make you feel sleepy and lethargic.

These foods and beverages may be surprising, but it is necessary to know them if you want to maintain your energy levels. Below are the top 10 foods and beverages that can steal your energy.

1. Sugary Drinks

Sugary drinks, such as sodas, energy drinks, and sweetened fruit juices, can give you an initial boost of energy, but that will be followed by a steep and quick energy crash.

These drinks are high in sugar, which gives you a quick energy burst but drops your energy levels when the sugar crashes. Avoid drinking sugary drinks or limit your intake to a small amount if you want to maintain your energy levels.

2. White Bread

White bread is a refined grain that is low in fiber. The refining process strips the bread of its nutritious components, leaving behind a starchy, low-nutrient food that can spike your blood sugar levels and lead to an energy crash.

Instead of white bread, choose whole-grain bread, which is rich in fiber and nutrients and provides a steady release of energy throughout the day.

3. Fast Foods

Fast foods, such as burgers, pizzas, and fries, are high in calories, unhealthy fats, sodium, and sugar. These foods can cause inflammation, disrupt your digestion, and lead to a sluggish feeling.

Instead of fast foods, choose homemade meals made with fresh, whole ingredients, and avoid using excessive amounts of oil, salt, and sugar.

4. Alcohol

Alcohol is a depressant that can make you feel sleepy and lethargic. Even moderate amounts of alcohol can have a negative effect on your energy levels and disrupt your sleep patterns.

If you want to maintain your energy levels, avoid alcohol, or limit your intake to a small amount.

5. Processed Foods

Processed foods, such as chips, crackers, and cookies, are high in sugar, unhealthy fats, sodium, and artificial additives. These foods can cause inflammation, disrupt your digestion, and lead to an energy crash.

Instead of processed foods, choose fresh, whole foods that are rich in nutrients and fiber, which can help maintain your steady energy levels.

6. Fried Foods

Fried foods, such as French fries, fried chicken, and doughnuts, are high in unhealthy fats, calories, and sodium. The frying process can also produce harmful compounds that can lead to inflammation and oxidative stress in your body.

Instead of fried foods, choose grilled, baked, or roasted foods, which are healthier and can maintain your energy levels.

7. Dairy Products

Dairy products, such as milk, cheese, and ice cream, can cause digestive problems, inflammation, and fatigue in some people.

If you are lactose intolerant or sensitive to dairy, consuming these products can lead to an energy crash and other health problems. Instead of dairy products, try plant-based alternatives such as almond milk, soy milk or tofu, and vegetable-based cheese.

8. Red Meat

Red meat, such as beef, pork, and lamb, is high in saturated fat, cholesterol, and sodium. These substances can cause inflammation, disrupt your digestion, and affect your energy levels negatively.

If you want to maintain your energy levels, choose leaner meats, such as poultry, fish, and plant-based protein sources.

9. Caffeine

Caffeine is a stimulant that can enhance your alertness and energy levels, but it can also lead to a quick energy crash. Consuming too much caffeine can disrupt your sleep patterns, cause anxiety, and lead to an energy crash in the long run.

To maintain your energy levels, limit your caffeine intake or switch to decaffeinated alternatives.

10. High-Sugar Foods

High-sugar foods, such as candies, chocolate, and pastries, can spike your blood sugar levels and lead to a quick energy crash.

These foods are high in calories and low in nutrients, which can lead to weight gain, inflammation, and other health problems. Instead of high-sugar foods, choose fresh fruits, vegetables, and whole grains, which are rich in fiber, vitamins, and minerals that can help maintain your energy levels.