At night, when the "munchie monster" strikes I make me some hot tea & use 2 packets of sweetner. Sometimes a little honey too if I feel I've earned it. While I'm enjoying it I think of all the calories I'm saving & I feel so good about it.
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If I want to eat something that is not a part of my plan, I wait 24 hours. If I still want it, I allow/plan for it in the next day's meal plan. Usually, by the next day, I've forgotten about it but if not I can still have it (planned) the next day. I never feel deprived while staying in control.
This is a great way to combat food cravings and night time or emotional eating....
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