No, you don’t have to eliminate carbs from your diet entirely to lose weight; however, it is best to get the amount under 100 grams per day. No matter what your friends doing, the Keto diet tells you. We need carbohydrates to function at our best in the long-term. Here’s the catch, though: refined carbs like white bread and pasta have literally been stripped of all their nutritional elements. So not only do these types of carbs spike your blood sugar, but they are linked to inflammation in the body, and they really aren’t adding any value to your diet either. So, choose your carbs wisely! Instead of refined carbs, opt for high-quality carbohydrates like quinoa, oats, sweet potatoes, bananas, or legumes and skip the processed grains and sugars. And remember: any food can cause weight gain if you overeat.