A cutting diet focuses on reducing body fat while preserving lean muscle mass. Here are some key principles and food suggestions for an effective cutting diet:

### Key Principles

1. **Caloric Deficit**: Consume fewer calories than you burn. Use a calorie calculator to determine your maintenance level and reduce it by 10-20% for cutting.

2. **High Protein Intake**: Aim for around 1.0 to 1.5 grams of protein per kilogram of body weight. This helps preserve muscle mass during a caloric deficit.

3. **Healthy Fats**: Include sources of healthy fats, such as avocados, nuts, and olive oil, but keep portions moderate.

4. **Complex Carbohydrates**: Focus on whole grains, fruits, and vegetables to provide energy and fiber while keeping you full.

5. **Hydration**: Drink plenty of water to stay hydrated and help control hunger.

### Food Suggestions

- **Proteins**: Chicken breast, turkey, lean beef, fish, eggs, Greek yogurt, cottage cheese, and plant-based options like tofu and legumes.
  
- **Carbohydrates**: Brown rice, quinoa, sweet potatoes, oats, and a variety of fruits and vegetables.

- **Fats**: Avocado, nuts (almonds, walnuts), seeds (chia, flax), and olive oil.

### Sample Meal Plan

**Breakfast**: Scrambled eggs with spinach and tomatoes, a slice of whole-grain toast, and a piece of fruit.

**Snack**: Greek yogurt with berries and a sprinkle of nuts.

**Lunch**: Grilled chicken salad with mixed greens, cucumbers, bell peppers, and a vinaigrette.

**Snack**: Carrot sticks and hummus.

**Dinner**: Baked salmon with quinoa and steamed broccoli.

**Snack (if needed)**: A protein shake or a small handful of almonds.

### Additional Tips

- **Meal Prep**: Plan and prepare meals in advance to stay on track.
- **Limit Processed Foods**: Reduce intake of sugary snacks, refined carbs, and unhealthy fats.
- **Stay Consistent**: Adhere to your diet while allowing for occasional treats in moderation.

Always consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have any health concerns.