My rule for my once per two weeks high carb day is that I have to plan what I eat in advance.
I have decided to remove rules on quantity of carbs beyond '150 minimum'.
I want to have a bowl of oatmeal with some milk;
a glass of fresh squeezed citrus juice;
and outback's pumpernickel bread.
Not at the same time, obviously. :-) I'll have lots of protein at the same time as each, eat them in fairly small portions at a time, and add fat and fiber where I can as well, to slow the insulin response a bit. It's also eating gluten, so I will be bloated and yucky for a couple days after, but we'll see if I can just revert and restore Ketosis in a reasonable period.
Aside from that, I intend to have:
Outback sirloin steak, salad with blue cheese, sauteed mushrooms, and broccoli.
I'm not going to eat the baked potato, or the chocolate dessert, or the sweet strawberry drink, even though I 'could'. I want my high carb days to be treats and carb-ups -- not total binging.
OK it's now officially declared. Damn I can't wait till tomorrow. :-)