well, you don't look like 20%, at least a few points lower, but it is hard to tell from cellphone pics. To not lose muscle you mostly have to take fat loss slowly. If you've been doing cardio, then keep doing it and slowly lower calories. If you haven't been doing cardio then start, and keep calories close to where they are at maintenance.
Specifics are way harder as I could lay out easily 15-20 different dietary strategies that each has a benefit, and each has someone who will argue that its crap. Almost the same with training. Really working it in to your schedule and what you like is best .
you can't go wrong (other than boredom maybe) eating these foods