Hey sockmonkey...
First of all, CONGRATS for catching yourself at just 4 pounds and starting to think this through now. You should really be proud of yourself for that, and recognize it for the sign of fundamental strength and committment that it is.
I recognize your 'all or nothing' diet mentality from every last effort of mine except this last and ongoing one. For me it was always veered between diet perfection and utter food chaos.
Last night I was making my lunch for today - romaine lettuce, salad veggies, grilled chicken, cubed cheese, assorted nuts and seeds to toss over it all. I was literally *salivating* over the green pepper and carrots. I nibbled a couple and was in heaven. I thought it was going to be delicious today, and it was! I had a healthy breakfast as well, and snacked on fruit and nuts in the afternoon. A model day really, and everything I had was exactly what I wanted.
And then, driving home? I was tired (really poor sleep last night) and a little stressed, and was suddenly overcome with the desire to eat something hot and greasy. So I checked in with myself...was this really what I wanted? Was I just tired? Could I conceivably make a better choice, and still feel satisfied with my meal? Nope. I wanted something hot and greasy. So I went to the grocery store and bought take out chicken wings and potato wedges, took them to my car and ate them right there in the parking lot. Half of the 10 small chicken wings and several potato wedges, just until I felt satisfied and no more. Stopped at the drugstore and polished it off with 70 calories of Lindt dark chocolate. All this completely without guilt or any sense of doing anything wrong. Just came back from an hour walk, and feel great.
I've learned that I can trust myself to make good choices for weight loss with ease most of the time. Part of that has been allowing myself non-typical diet foods in normal or reduced quantities whenever I want them. If you were to get up tomorrow and have a delicious healthy breakfast, it would not preclude you from making any other choice for the rest of the day. Consider just committing to one meal. Pamper yourself with a pretty dishes, a nice presentation, and a peaceful and quiet place to concentrate on your balanced and delicious meal and savour every bite. Then see what lunch brings!
You'll already have done something wonderful for yourself for the day, and might be surprised how infectious it can be.