Swimming exercise question:

Negetive. Swimming can make u lose a lot of weight. If u really wanna loose that much weight then go swimming 5-6 times a day and swim for 3-4 km, if u r serious about loosing weight. Take a break between each km u've swimmed.

If you seriously count your calories, not guess or estimate, you can lose weight eating all carbs.  Use My Fitness Pal and a digital scale and weigh and track every bite you put into your mouth.  Multiply your current weight by 10 and consider that your calorie goal to stay the same.

To lose a pound a week, subtract 500 calories from that goal.  So if you are 150 pounds, eat 1500 a day to maintain and 1000 a day to lose one pound a week.  Weigh yourself daily.  The weight will come off.  Adding protein powder will just add more calories.  If you go the protein powder route, you have to give up something else to compensate for those calories.

I have truly spent my life searching for a better way and finally accepted that the calories are what matters.

Here is how I deal with the muscle vs. fat dilemma.  I purchased a Garmin Index scale.  It gives me my weight, BMI, fat percentage, water percentage, bone weight and muscle weight.  If my weight goes up or down I know whether it is muscle, water or fat that also went up or down.  Paying $150 for the scale was painful, not knowing was unbearable.