Don't know that I can give you a "how to". I can say I've been there, I've been up and down on eating like I should/shouldn't, felt the guilt and probably everything you're feeling right now. The only thing I've done differently this time is I've made my mind up that there'll be no turning back, no mess ups, no slip ups. I have to do it this time. I do not plan to eat off my plan and so far for 10 months I've stuck with it. If, IF, I slip up I will not let it carry over to the next meal. I start back on plan immediately.

I'm sure that's no help really. Just know I've been there. I'm there often. Grab some bacon and low carb on!