As the holidays approach, it’s easy to drift away from your usual eating habits. But if you’ve adopted a Keto lifestyle, there are compelling reasons to stick with it—especially when it comes to optimizing your omega-3 fatty acid intake.
In fact, the Keto diet offers a unique nutritional advantage: it naturally encourages the consumption of foods rich in health-protective omega-3s, especially EPA and DHA found in fatty fish and high-quality fish oil supplements.
A Brief History of the Keto Diet
While it’s enjoying renewed popularity, the Ketogenic diet has roots dating back to the 1920s. It was originally used as a clinical intervention for epilepsy, particularly in children. The diet gained mainstream attention in the 1990s thanks to Hollywood director Jim Abrahams, whose son's seizures dramatically improved with a ketogenic approach. Since then, it’s evolved into a widely adopted lifestyle for weight loss, cognitive health, and energy balance.
In fact, a quick search for “keto diet for beginners” yields over 100 million results—twice as many as “New Year’s resolutions.” According to Forbes, the Keto diet has consistently ranked among the top health trends thanks to its ability to support fat loss, energy levels, and even chronic disease management.
How the Keto Diet Works
The goal of the Keto diet is to drastically reduce carbohydrate intake and replace it with healthy fats. This shifts the body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose. During ketosis, your body produces ketones, which are molecules that serve as an alternative energy source—especially for the brain.
To reach and maintain ketosis, you’ll typically need to consume 20 or fewer net carbs per day. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates, as these have minimal effects on blood sugar.
Who Should Be Cautious?
While the Keto diet has benefits, it may not be suitable for everyone. Individuals with type 1 diabetes, women who are breastfeeding, or those on blood pressure medications should consult a healthcare provider before starting. Some side effects—like constipation, nausea, and fatigue—may occur during the adaptation phase.
What to Eat on Keto (And What to Avoid)
The Keto diet encourages whole, nutrient-dense foods that are naturally low in carbs and high in healthy fats.
Keto-Approved Foods:
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Eggs
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Fatty fish (salmon, mackerel, sardines)
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Olive oil & coconut oil
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Grass-fed red meat
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Cheese and full-fat dairy
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Leafy greens (lettuce, spinach)
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Low-carb veggies (zucchini, cauliflower, asparagus)
Foods to Avoid:
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Bread, pasta, and rice
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Potatoes and starchy vegetables
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Most fruits
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Soda, juice, and sugary snacks
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Beer and most alcohol
As a rule of thumb, stick to whole foods with short ingredient lists. Packaged “Keto-friendly” snacks often contain hidden carbs and additives that can throw you out of ketosis.
Health Benefits of the Keto Diet
One of the most well-documented benefits of the Keto lifestyle is weight loss. In fact, more than 30 clinical trials have shown that low-carb diets outperform low-fat diets when it comes to shedding pounds and reducing body fat.
Other key benefits include:
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Improved blood sugar regulation, potentially reversing type 2 diabetes in some cases
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Enhanced mental clarity and energy
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Reduced inflammation
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A greater intake of healthy fats and nutrient-rich vegetables
The Omega-3 Advantage of Going Keto
One of the hidden gems of the Keto diet is its alignment with foods high in omega-3 fatty acids—particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These long-chain omega-3s are primarily found in fatty fish and marine-based fish oil supplements.
While plant-based omega-3s like ALA (found in flaxseed, chia, and avocado) are healthy, the body converts only a small fraction—less than 5%—into usable EPA and DHA. For example, 1000 mg of ALA may yield just 50 mg of EPA and DHA, which is far below the recommended levels.
Expert Recommendations:
Most experts suggest consuming 500–1000 mg of EPA and DHA daily. The American Heart Association recommends eating fatty fish at least twice a week, with each serving containing up to 2000 mg of combined EPA and DHA.
Fatty fish like salmon, sardines, lake trout, and mackerel are Keto-friendly and rich in these essential omega-3s. Incorporating them into your weekly meal plan is a powerful way to support heart health, brain function, and inflammation management—all while staying in ketosis.
Ballstad Omega-3: A Clean, Effective Source of EPA and DHA
If you're following a Keto or low-carb diet and want to ensure you're getting enough omega-3s, a high-quality fish oil supplement is a smart choice.
Ballstad Omega-3 is sustainably sourced and molecularly distilled to remove contaminants like mercury and PCBs. Each dose delivers concentrated EPA and DHA to support:
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Heart and metabolic health
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Cognitive function and mental clarity
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Overall wellness on a Keto lifestyle
Whether you're new to Keto or a seasoned low-carb veteran, Ballstad Omega-3 is an easy, reliable way to complement your diet and meet your nutritional goals.
Keto and Omega-3s for a Healthier You
The Keto diet isn’t just a fad—it’s a powerful approach to improving health, energy, and vitality. By embracing foods rich in omega-3 fatty acids, you’re giving your body the fuel it needs to thrive.
If you're cutting carbs and prioritizing whole, healthy fats, don’t forget to include omega-3-rich fish or take a supplement like Ballstad Omega-3 to ensure you're getting enough EPA and DHA every day.
Looking for a clean, potent, and trustworthy omega-3?
Choose Ballstad Omega-3—your partner in a healthier, keto-fueled lifestyle.
Credit: OmegaQuant Website
