Drinking extra water, eating super cleanly, getting plenty of rest, consuming lots of bone broth, taking extra vitamin C and generally taking it easy are my top choices for getting back on track when I'm not feeling tip top. Feel better soon!

As someone who used to binge on sweets and then mentally flog myself for it afterwards I would say the first thing to "get back on track" is to let it go. 3 days is enough penance imo.

Any eating template is easier for me to follow if I'm not miserable, whether that's from wanting something I won't let myself have or feeling guilt over something I already ate. The key for me was to find healthier things, whether it is making a paleo dessert or just keeping 85% dark chocolate around to snack on.