It's easy to see why everyone is confused with so many theories making all sorts of promises. Many people believe you have to reduce or eliminate carbohydrate from your diet (and people eating pasta like it's their job probably should cut back). However, the right types and amounts of carbohydrates can be critical to a healthy diet. In fact, when I increased my carbohydrate intake, I lost a few pounds without even trying.
It's about balance and the right choices (not ruling food groups out). If you're seeing a doctor for a medical condition, they can typically guide you on recommended calories and foods to be cautious of overdoing. Nutritionists can be very helpful as well. Or you can try using the simple websites and apps like www.calorieking.com to determine the ideal number of calories for you. Once, you know that, it's a little easier to divide them throughout your meals and snacks and come up with a balanced approach.