Hey @LisaInCO, I echo Stowgate's and Tracie's suggestions, and will add this:
• Seems that this is your mind saying, "I'm home, I'm HUNGRY, and it's TIME TO EAT!" You need to give it what it wants (food) as quickly as possible but that won't undercut your fasting.
• Lay out (like you would clothes) your "legal" food and stick with that. As a vegetarian, one of my light day mainstays are the Beyond Meat Chickenless Strips...but they are WAY too easy to start eating right out of the package! So, if I am going to use 6 for my recipe, I take out 6 and put the rest away; that way, if I nibble, I'm nibbling from my legal dinner.
• NEVER eat out of the package (or fridge).
• "Pre-eat" something that you just can't/won't overeat; for me, this is blanched broccoli. I can eat 3-4oz for minimal calories, my mouth is busy chewing, yet I won't go overboard, and it's relatively filling. I make that while I'm puttering around in the kitchen (you can even make it ahead of time, I just like mine fresh and hot) and sometimes eat it while I'm fixing the other (denser) food that I don't want to nosh on.
• Identify foods you just can't stop eating, even those that seem OK. For example, for awhile I would have a cup or two of low cal popcorn...but I found it just doesn't work for me on light days, I can't stop where I should. So I just don't have that on light days. (Same for me with nuts; love 'em, but can't stop with one or two.)
I too don't eat till later; see my attached pdf for my pattern on light days. Since I've established this pattern (through months of keeping a journal and experimenting) I follow it pretty closely on light days. This week, with MLK Jr Day, I switched my usual Monday light day for Tuesday, since I wasn't working and have found that the formality of working hours and that routine works well with keeping my light days on track. And it means I just don't think about alternatives; it's light day and I feel hungry? What time is it? 2pm? Huh...I can have plain tea, water, water with fiber...It's 4pm? time for broth! I have also found, to my dismay a few times, that I might feel quite hungry at 5pm (I work from home and am off at 5:30), but once I'm off work and need to go run errands, I might get distracted and leave the house without eating anything (my main dinner is 9-10pm, I'm a major night owl)...which invariably led later on to the "hangries" and usually eating more than I'd planned, or something illegal.