Inclusion Criteria:  Age 18-50 years of age BMI between 27-40 kg/m² Hemoglobin A1c level between 5.7% and 6.4% Physical Activity (less than 150 min/week moderate-intensity Physical Activity, no more than 1 session/week of resistance exercise)  Exclusion Criteria:  Unstable Cardiovascular Disease Uncontrolled hypertension Severe hypertriglyceridemia History of or active liver disease Uncontrolled thyroid disease Active cancer diagnosis Smoking Engaged in exercise or diet program History of bariatric surgery GI malabsorptive disorders Significant diet intolerances History of major psychiatric disorder presence of alcohol or substance abuse; medications affecting weight, EI or EE in past 6 months; women currently pregnant, lactating, less than 6 months post-partum, or postmenopausal.