Is there such a thing as eating too much good fat? YES!

Nov 17, 2021


Like anything in life, we need moderation and balance.

Truth: GOOD FAT BURNS FAT!  Science proves it and we’ve tested it.  Yes, there’s such a thing as too much good fat but, at Clean Cut, we balance it for you and take out the guesswork. Good fat mixed with processed food doesn’t work. Being good some of the time doesn’t create real change.  It’s about being consistent.  Consistency is another key to success. Once you trust that the real deal is best for you, the closer you are to cleaning out your systems and making your body work like the machine it was meant to be.  PLUS, it tastes so much better.  Real heavy cream, real ice cream, Irish butter, olive oil and real mayo aren’t the problem. The fake, FAT FREE, light, low fat, sugar free versions wreak havoc on our system.  

As you move along in this program, learning to read labels is a huge part of your success. Understanding portions also plays a major role in balance. For now, we just want to take out the guesswork.  All you need to do is follow along and ask LOTS of questions.  We know at first this can be overwhelming, any change can be, but just stay focused and trust us.

Let’s take a look in your fridge. We’ll start small.  What kind of mayo do you have?  If it says light or fat free, replace it with REAL mayo (olive oil mayo is also great).  But, before you throw out the light version, compare both the nutrition labels. Look at the entire label. The calories, fat, sugar.  Now look at the ingredients.  Which one has a longer list?  Do you understand everything that is listed (or mostly everything).  Here is a nugget - or pivot - to live by:  If you can’t understand it,  neither can your body.  Just because it says it has less calories and less sugar doesn't mean once inside you it reacts that way.  ANYTHING that is FOREIGN to your system will be, and we mean will be, STORED AS FAT and cause disease.  Our bodies know what to do with real food, even real sugar.   Keep it real my tribe!

Our goal is to help you find the foods that keep you satisfied so the urge to graze goes away.  Grazing is a huge part of weight gain and slows the metabolism.  We will explain why insulin levels are so important to your success as the program moves on.  The spikes and lows are your worst enemy.  Any food with fast burning carbs, such as bagels, pasta, and sugar act like flint to a fire and burn up fast - leaving you hungry.  That’s why we urge you to focus on GOOD FATS. Not only do they turn on your fat burning system, keep you full (imagine the slow burning log on the fire) they also feed your brain.  Below is a list of  GOOD FATS

 We want you to incorporate and trust.  Trust us and we will hold your hand the entire way.

How Much Fat?

As an adult female, we should consume 50-80 grams of good fats daily and a Male between 50-110 grams to maintain a healthy, balanced diet.  While it is true that good fats can actually help burn “bad fat,” it is also possible to overindulge in good fat, slowing weight loss.

During the six-week program, we are teaching you to find the balance and what works for you to lose weight, maintain your perfect weight, fight disease, increase energy, and LIVE.

Fat takes longer to digest than carbohydrates and protein. You actually use energy (calories) to break down and digest fatty foods, meaning slower digestion, heating up your system leading to stronger metabolism. Eating healthy fats in moderation, helps control your appetite and can prevent overeating. This is why when you eat fats you fire up your fat-burning rate.

Here is a list of some of the good fats we recommend along with their serving sizes and grams of fat per serving:

One medium avocado = 22 grams of fat

One handful of nuts (about 1 oz) = 13 grams of fat 

One egg = 4.5 grams of fat

One tablespoon of olive or coconut oil = 14 grams of fat (do not worry if you are using it to cook, as that reduces the amount by spreading it over several servings)

One tablespoon of Irish butter = 12 grams of fat (just like oils above, don’t worry if you are using butter to cook,  since it is spread over several servings)

One tablespoon of a nut butter = 9 grams of fat

Coconut Cream = the entire can has 78 grams of fat (6 grams for every 2 tablespoons) enjoy it in your sauces or chia pudding Just pay attention to recommended serving sizes.

3.5 ounces of olives = 10.7 grams of fat

One tablespoon chia seeds = 9 grams of fat

Now let’s put this all together in the CLEAN CUT lifestyle:

If you have 2-3 eggs a day, one medium sized avocado, ½ serving of nuts (1.5 ounces), ½ serving of a nut butter (1 ½ teaspoons), one tablespoon of Irish butter and one teaspoon of an oil, you would have consumed 73 grams of good fat which is perfect.  Remember some days would be less and some more, it’s all a balance.  So, next time you are planning your days and weeks, try to find the overall balance in your fats.  73 grams a day should keep you feeling satisfied, all while helping you burn fat. 

NOTE: don’t worry if you aren't eating as much as 73 grams of fats per day.  If you are feeling satisfied it’s enough for you!

Let’s understand the difference between fats so we can make choices that lead to better health.

(Note: Some products contain multiple fats, for example dairy)

Medium Chain Triglycerides (MCT) 

One example is coconut oil. MCTs metabolize very differently than any other saturated or polyunsaturated fat. It does not get processed by the liver, and therefore does not easily get stored as fat. They are a natural component of many foods, including coconut oil and palm kernel oil, as well as dairy products like milk and yogurt, and cheese (which some people have sensitivities to and can cause inflammation, using them in moderation is great because they can also come with saturated fats) 


This is an excellent plant-based source of fat in a healthy diet. You will find it in nuts (which also have a good dose of polyunsaturated fats) seeds, avocado, and most oils, including olive, peanut, safflower, sesame, flaxseed, grapeseed, and canola oils. Monounsaturated fat will not only help lower bad LDL cholesterol levels, it can also increase your good HDL cholesterol levels.


Omega 6 & 3 fatty acids: are important for nerve function, blood clotting, brain health, and muscle strength. They are “essential,” meaning that the body needs them to function but cannot make them. They help lower your bad (LDL) cholesterol levels, and studies have shown they help to reduce inflammation and heart disease risk, boost memory and brain function. 

Good sources include oils, such as avocado, safflower, walnuts, pine nuts, flaxseed, chia seeds, sesame, sunflower and pumpkin seeds, chickpeas, fatty fish, such as salmon, herring and sardines and even tofu, along with soybean oils (which needs to be kept low in your diet, the risk is higher than the benefits, make sure you look at ingredients and if you soybean oil is used constantly we need to change the product)

SATURATED Fat = NOT SO BAD but must be used in moderation

Found mostly in cuts of meat, butter (that is not clarified), full-fat dairy, cheese, baked goods, candy, fried and processed foods.

Some lean beef used in moderation is fine like, Eye of round (the leanest of the cuts), Sirloin tri-tip, Top round, Bottom round, Sirloin steak


Fast food, processed peanut butters, condiments, crackers, candy, chips, muffins, cookies, cakes, margarines, and even highly processed breads.  STAY AWAY AS MUCH AS POSSIBLE!

Saturated and Trans fats are the ones that affect cholesterol levels in a negative way.  

© Clean Cut Fitness & Nutrition