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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....
If you don't know what your eating you won't know how much your consuming. Journaling helps to keep me honest and mindful of what and how much I'm eating. It also helps me to make better choices as well. Anything over allotted amount is emotional eating and no amount of food will take care of that. Some other kind of action is needed.
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