The easiest way to avoid regrets is to ask yourself this question, "If not now, when?" It's a powerful way to put life and our decisions about how we spend our time into perspective"
I try really hard not to impose my way of thinking on anyone here, especially you who is being guided by nutrition experts! The bottom line is, I was wondering from the beginning why you weren't being advised to count calories.
One more thing... I don't think eating 3 or 4 pieces of "your" birthday cake is a big deal, I really don't. The big deal is getting back on track the following day.