This study is to determine if a low carbohydrate or a low fat diet is better for helping adults with a spinal cord injury: 1) stick to their diet, 2) improve their body composition, and 3) lower their cardiometabolic risk factors (such as diabetes, heart disease, or stroke). Participation includes 2 visits to Lakeshore Foundation over six months to complete a series of assessments, including blood work, fitness measures and body measurements. If you enroll in the study, you will receive a diet and exercise plan, and you will work with a health coach for 6 months to follow your plan. You will also be given access to an on-line health coaching program called POWERS for 6 months. You will receive $50 for completing the initial assessments and another $50 when you finish the 6 month assessments. To participate in this study, you must: • Have a spinal cord injury • Have a BMI between 25-55 kg/m2 • Be willing to try a new diet • Have access to Internet or a smart phone This study is funded by the National Institutes of Health. Email Alex Yates (alexy@lakeshore.org) or call 205-403-5525