When I was doing yoga earlier, my husband walked by and offered me a bite of ice cream sandwich by putting it right in my face. It smelled so good! But I was upside down and didn't really want a bite. I passed. Later, as I was making my lunch, he offered me a piece of his thin-crust, bacon & onion pizza. I asked for a bite and he handed me this teensy little triangle. I'm like, "How did you get such a cute and tiny piece?" He said, "It broke off this one." and put the rest of the piece on my plate. I ate the whole piece. It was really good! No regrets. There was that dieter pause before I took it though. It's not planned, it's too much, OMG the sodium. You have to just plow through the dieter pause. Restrictive thoughts are slush and you're a snow plow. Send them all flying and sample whatever it is. You don't have to eat a lot of it, or compensate for it, or overthink it. Just take a bite or two and carry on like you didn't.
I don't think the diet thoughts actually go away, they just start to seem silly and automatic rather than legitimate concerns.
Jill Coleman calls the practice of taking bites intermittent sampling. Yes, I'll have a french fry. Yes, I'll share a few bites of dessert. Yes, I'll break off a piece of the candy bar and hang onto the rest for another time. The more I practiced that, the more I became the snow plow. Oh, and nothing whatsoever happened to my weight or body. My mind just become more relaxed and happy.