I'm a little late to give you the specific information you're looking for at this point, but I wanted to pop in to reassure you that
there is absolutely no reason to feel guilty after falling off the bandwagon. Seriously. You are not a terrible person for being human. In fact, it has been
scientifically proven that having "cheat days" (don't really like that phrase either, but you get the idea) actually
help you
lose weight. So, relax! Treat yourself once in a while! You are not weak for having a day off here and there, and you have no reason to feel guilty!
When you do fall off the bandwagon, the important thing is to stand back up, dust yourself off, and climb right back on. The wagon is awfully bumpy sometimes, and we all fall off the back sometimes. Don't worry!