There is evidence for each and every diet out there. Finding one that YOU can cope with is key I think.
I have low carbed through atkins when I ate meat still and also while powerlifting - using protein shakes etc to supplement and try to heal muscles quicker etc.
Now I'm veggie and not training hard. I struggled on my own to lose weight this time around so opted for a support network in Slimming world. It's doing the trick.
I don't eat a lot of pasta or rice, if I do it's wholemeal pasta and brown rice, just a preference not a 'rule' .