@OneThirdLess so I’d draw a line under today and just go back to as normal as possible tomorrow and see it as what it was. A normal extra hungry day.
I buy the Cadbury delight bars, they scratch the itch when I get it, but are less than 100 calories.
I try and think about what naturally slim people do, which what I can gather is to accept that we have snaccidents. They then eat less at their next meal, maybe throw in an extra walk and move on. They might think a little about the why, but I think more over they don’t sweat it, they compensate for it a little and move on. They don’t get the guilt which leads to further emotional eating or the decision to binge or give up. They just push on as normal.
I read something about cravings, it was about trying to tap in to what the emotion / cause behind the craving and ultimately satisfy that and not just to eat. So bored - do something engaging, lonely - reach out, feeling sad - do something that helps with that, stressed - do some yoga and breathing or whatever. Accepting and acknowledging the emotions, sitting with them and looking for an action that matches might be helpful.
Another thing I’ve seen is to have a small amount of what you’re craving, but pair it with something nutritious and filling. So have the cookie, an apple and nut butter and some yoghurt. Make it a part of a larger snack that hits some of your macros and you can enjoy without the guilt.