After decoding the 5-20-30 method to lose belly fat, we chanced upon the 1.5:1 rule, which promises similar results. So, we decided to learn more about it.According to nutrition coach Justin Gichaba, most people struggle with either overeating fats or carbs, which can lead to weight gain. “In regard to how I make sure to NOT overeat carbs, this is a simple rule I like to follow. Eat a ratio of carbs to protein at a 1.5:1 ratio. This means, for every 1.5gs of carbs you have, you must also have 1g of protein (sic),” noted Gichaba.So, 2 cups of rice = 90g, which pairs well with an 8-oz chicken breast, which has 45-50g of protein.“First, having this ratio of protein to carbs gives you enough protein to be satiated and prevent overeating. Second, it can help with blood sugar for those who struggle with it. This is because protein slightly slows down the uptake of sugar into the blood, making it more manageable and keeping energy stable,” added Gichaba.It allows you to enjoy carbs. “We did not live on this earth to not enjoy anything. Being able to include the foods you love, but also maintain your health, is not an either-or situation,” Gichaba continued.Does it work?Dr Rajeshwari Panda, head of the dietetics department at Medicover Hospital, Kharghar, Navi Mumbai, clarified that “rules” like the 1.5:1 rule for carbohydrate intake are often oversimplifications of complex nutritional concepts. “While the general idea of manipulating carbohydrate intake (carb cycling) can be part of a weight management strategy, specific ratios should be viewed cautiously,” said Dr Panda.Here’s a breakdown:Understanding carb cyclingCarb cycling involves varying carbohydrate intake between high-carb, moderate-carb, and low-carb days. “The goal is to optimise insulin sensitivity, promote fat burning, and support muscle growth,” said Dr Panda.Story continues below this ad Are you following this rule? (Photo: Getty Images/Thinkstock)Why is it done?It can help manage insulin levels, which affect fat storage. “It can provide fuel for workouts while also creating periods of lower carbohydrate intake to encourage fat burning,” said Dr Panda.According to Dr Panda, there is “no established scientific backing for a specific 1.5:1 ratio.” “It is likely that this trend has developed through social media or other non-scientific sources,” said Dr Panda.What to note?Carbohydrate needs are highly individual and depend on activity level, body composition, metabolic rate, and specific goals. “Therefore, a rigid ratio is unlikely to be optimal for everyone,” said Dr Panda.Instead of focusing on a specific ratio, a more effective approach is toStory continues below this ad*Prioritise complex carbohydrates (whole grains, vegetables, legumes).*Time carbohydrate intake around workouts.*Adjust carbohydrate intake based on individual progress and needs.“Consulting with a registered dietitian or certified nutritionist is the best way to determine the correct amounts of macronutrients for your needs,” said Dr. Panda.Also Read | ‘I start with methi because it’s the worst’: When Madhu Chopra revealed what she eats first thing in the morning*Quality over quantity: The type of carbohydrates you eat is more important than the exact amount.*Carbohydrates are just one component of a healthy diet. Focus on a balanced intake of protein, healthy fats, and fibre.*Exercise, sleep, and stress management also play crucial roles in weight management. “In essence, while carb cycling can be a useful strategy, it’s essential to approach it with a personalised and evidence-based mindset,” said Dr Panda.DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.