Have you ever felt sluggish or exhausted after a meal, even though you expected food to fuel you? Not all foods provide lasting energy—some actually deplete your energy levels, leaving you feeling drained and sluggish. Identifying these foods that drain energy and replacing them with food for energy can help you stay alert, focused, and energized throughout the day.
Let’s dive into the surprising foods that zap your energy and the best alternatives to keep you feeling your best.
White bread, pastries, sugary cereals, and refined grains might seem like a great way to start your day, but they cause rapid spikes in blood sugar, followed by a crash that leaves you tired and sluggish. These foods are stripped of fiber, leading to quick digestion and an energy slump shortly after consumption.
Research published in The American Journal of Clinical Nutrition found that high glycemic index foods lead to rapid blood sugar fluctuations, contributing to fatigue and reduced energy levels.
Candy, cookies, sodas, and energy drinks may give you a temporary energy boost, but they come with a downside—a quick drop in energy levels. Excess sugar consumption leads to insulin spikes, followed by a sudden decline in blood sugar, which causes tiredness and brain fog.
A study in The Journal of Clinical Endocrinology & Metabolism found that sugar consumption leads to insulin resistance over time, impairing the body's ability to regulate energy levels efficiently.
Greasy, deep-fried foods like fries, burgers, and fried chicken take longer to digest and redirect your body's energy toward digestion rather than keeping you active. The high fat content slows down metabolism, making you feel lethargic. A study in Obesity Reviews found that high-fat diets can negatively impact energy levels and cognitive function due to the inflammatory response they trigger.
Excessively salty foods such as chips, canned soups, and processed meats can cause dehydration, leading to fatigue. Sodium pulls water out of your cells, leaving you feeling drained and sluggish. Research published in The Journal of Human Hypertension showed that excessive sodium intake contributes to dehydration and blood pressure fluctuations, which impact overall energy levels.
While alcohol might make you feel relaxed, it actually disrupts your sleep cycle, leading to poor quality rest and next-day fatigue. Lack of proper sleep prevents your body from restoring energy levels, leaving you groggy the next morning.
A study in Alcoholism: Clinical and Experimental Research found that alcohol reduces REM sleep, which is essential for cognitive function and energy restoration.
A diet lacking in iron-rich foods can lead to iron deficiency anemia, a condition that causes extreme tiredness, weakness, and poor concentration. Iron is essential for transporting oxygen in the blood, and without it, your energy levels plummet.
Research published in The American Journal of Clinical Nutrition confirms that iron deficiency leads to decreased physical performance and increased fatigue levels.
For some individuals, dairy products like milk, cheese, and ice cream can cause digestive distress, leading to bloating, sluggishness, and fatigue. Lactose intolerance or sensitivity can make it difficult to absorb essential nutrients, impacting energy levels. Studies in The Journal of Nutrition have shown that individuals with lactose intolerance experience increased levels of fatigue due to digestive discomfort.
While coffee and caffeinated drinks can give you a short-term energy boost, overconsumption leads to caffeine dependency and eventual crashes. Too much caffeine also disrupts sleep patterns, causing long-term fatigue. A study published in Sleep Medicine Reviews found that caffeine consumption later in the day reduces sleep quality and leads to daytime drowsiness.
Now that we’ve covered foods that drain energy, let’s explore the best food for energy that keeps you going throughout the day:
Energy isn’t just about what you eat—it’s about what you avoid as well. By cutting out foods that drain energy and replacing them with food for energy, you can improve focus, maintain stamina, and feel your best throughout the day.
For those who need an extra boost, MyLustre’s Bodigard Fatburn is a great addition to your daily routine. Formulated to enhance metabolism and provide sustained energy, Bodigard Fatburn helps you stay active and avoid energy crashes. Scientific research supports that maintaining a balanced diet and metabolism-boosting supplements can improve energy levels and prevent fatigue.
Pair it with the right foods, and you’ll be on your way to an energized, healthier lifestyle. Choose wisely, eat smart, and fuel your body for success!
