First don't feel ashamed and disgusted with yourself. That's self defeating.

This pattern is why even one cheat can be so dangerous. One cheat leads to what I call the cascade effect resulting from the insulin roller coaster. It is both physical and psychological. Everyone's done it, more than once. You are not alone.

Now, the fix, eat plenty of fat and protein today, maybe more than usual. Make sure you never get even the slightest hungry today. Drink plenty of water to begin the flushing process. Note that the scale will probably go up tomorrow and the next day to reflect the off day. It's just water. Hang tight and it will come off. It may take days or a week or more.

The important thing is to go all in on getting back on track. Do not have even the smallest cheat. Do not let the negative feelings become an excuse to continue the fall today or tomorrow. Yesterday is past. Today is your best opportunity to restore the happy, healthy place you want to be. You may not feel great today but, you can do the right things to regain that feeling. Do it. One day is not the rest of your life unless you let it be. I like to say "All is not lost or gained in a day." You can do this, if you want it enough.

Have a great day, it's there for the taking.