The 711 Diet — Lose Weight Eating Only 7-Eleven in Thailand

Let me guess. You moved to Thailand (or you're visiting), and one of three things happened...

You told yourself you'd "eat healthy" but pad thai at 2 AM became your default meal
You lost weight at first (the heat! the walking!) then gained it all back within months
You tried cooking at home but your condo kitchen is a joke -- one burner, no oven, a fridge the size of a shoebox
You're on Ozempic/Wegovy/Mounjaro but have no idea what to eat when your appetite is suppressed and everything around you is carbs and sugar
You're tired of the "just eat clean bro" advice from guys who have a personal chef and a Thermomix
Every meal decision feels like a negotiation between what you should eat, what's available, and what won't give you food poisoning
You know the science -- calories in, calories out, protein matters -- but knowing and doing are two different things when you're standing in front of a street food cart at midnight

Sound familiar?

Here's the thing nobody tells you about losing weight abroad: the problem isn't knowledge. It's infrastructure.

The Realization

What If the Best Diet in Thailand Was Hiding in the Most Obvious Place?

I'm Dr. Dominik Dotzauer. German physician. I did my PhD on why behavior change fails -- spoiler: it's not motivation. I wrote a bestselling book on it (published by Random House Germany). I co-founded the German Society of Lifestyle Medicine.

And here's what I discovered after months of living in Thailand:

The 7-Eleven on every corner isn't your enemy. It's your secret weapon.

Every single 7-Eleven in Thailand stocks high-protein meals, fresh vegetables, eggs, chicken breast, salads, and Greek yogurt. Available 24/7. For less than $5 a day. No cooking. No Thai language skills. No negotiating with street vendors.

I know what you're thinking. "7-Eleven? That's junk food."

That's what everyone thinks. And that's exactly why this works so well -- because nobody is doing it.

The truth is: Thai 7-Elevens are nothing like Western ones. They carry fresh food. Real food. Food that hits the exact macronutrient profile you need to lose fat, preserve muscle, and feel full.

And once I mapped it out -- once I figured out which exact products to combine, in what quantities, at what times -- something clicked.

I stopped thinking about food entirely. And the fat came off on autopilot.

What's Actually Inside a Thai 7-Eleven

Your Entire Diet. One Store.

These aren't theoretical "options." These are the exact products I eat daily. Every single one available at virtually any 7-Eleven in Thailand.

🥩

Grilled Chicken Breast

30g protein / 180 kcal

Pre-cooked, grab and go

🥚

Hard-Boiled Eggs (2-pack)

12g protein / 140 kcal

Always in stock, 20 THB

🥗

Fresh Salad Bowls

High fiber, low cal

Multiple varieties daily

🥛

Greek Yogurt

15g protein / 130 kcal

Meiji brand, excellent

🥬

Edamame / Tofu Packs

Plant protein, filling

Vegetarian-friendly option

🍃

Veggie Cups & Sides

Fiber + micronutrients

Corn, broccoli, mixed veg

+ protein milk, tuna wraps, chicken sausages, sugar-free drinks, and more. Full list inside the book.

The Mechanism

Why "Automatic Weight Loss" Isn't Wishful Thinking -- It's Physics

My book "Automatisch Abnehmen" (Automatic Weight Loss, published by Random House/Sudwest Verlag) laid out the science:

Caloric deficit is the only thing that determines fat loss. Not timing. Not food combinations. Not "clean eating."
Protein is the only macronutrient that protects your muscle while you lose fat -- and it's the most satiating.
Decision fatigue is the #1 reason people fall off diets. The fewer choices you have to make, the more consistent you stay.
Environment design beats willpower every time. My PhD research proves this.

The 711 Diet exploits all four of these principles simultaneously:

The 711 Formula

Step 1: Walk into 7-Eleven.
Step 2: Pick from your pre-selected protein + vegetable combos.
Step 3: Eat. Done. No thinking.

You're in a caloric deficit because the portions are pre-measured. You hit your protein target because the combos are designed for it. You don't overthink because the system removes all decisions.

This is what I call "Automatic Weight Loss" -- the central concept from my book, applied to the most convenient food infrastructure on the planet.

For GLP-1 Users

On Ozempic, Wegovy, or Mounjaro? This Was Made For You.

If you're using a GLP-1 receptor agonist (semaglutide, tirzepatide, liraglutide, dulaglutide), you know the problem:

Your appetite is gone but you still need adequate protein to prevent muscle loss
Large meals make you nauseous -- you need small, protein-dense portions
You're losing weight but you can tell it's muscle, not just fat
Nobody around you understands your portion sizes and restaurants serve 3x what you can eat

The 711 Diet solves the GLP-1 protein problem.

7-Eleven's pre-portioned meals are perfect for suppressed appetites. Small, protein-rich, easy to digest. The book includes a specific GLP-1 protocol with modified portion sizes and protein-first meal sequencing -- designed by a physician who actually understands the pharmacology.

"I've been on Wegovy for 4 months and lost 11 kg. But I was losing muscle too -- I could feel it. Since switching to the 711 combos I'm hitting 120g protein a day from the convenience store. My body comp is actually improving now."

-- M.K., Digital Nomad, Chiang Mai

Who Created This

Not a Fitness Influencer. A Physician.

Dr. D.D.

Dr. med. Dominik Dotzauer

Physician / Behavior Change Researcher / Author

German physician (Dr. med.) from Hamburg University. PhD on why health behavior change fails -- analyzing TPB, TTM, SCT, Behavioral Economics, the Fogg Model, and Self-Determination Theory.

Co-founder of the German Society of Lifestyle Medicine (DGLM). Council Member of the True Health Initiative. Published by Random House Germany. Featured in Suddeutsche Zeitung, Bild, Focus, Men's Health, Women's Health, Welt.

Grew up overweight. Battled yo-yo dieting and emotional eating for years. Found the evidence-based way out -- and has spent 16+ years helping others do the same.

Currently based in Southeast Asia. Eating at 7-Eleven. Still lean.

What You Get

Everything Inside The 711 Diet

✓

Chapter 1: Why Diets Fail Abroad (And What Actually Works)

The science of environment design, decision fatigue, and automatic behavior change -- based on Dr. Dotzauer's PhD research and the principles from "Automatisch Abnehmen."

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Chapter 2: The 711 Product Bible

Complete macro-counted inventory of every useful product in Thai 7-Elevens. Protein, calories, price in THB. Updated for 2026 product lineup. With photos.

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Chapter 3: The Meal Combos

Pre-built meal combinations for 1,200 / 1,500 / 1,800 / 2,000 kcal targets. Each combo hits 1.6g protein per kg bodyweight. Just pick your tier and buy.

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Chapter 4: The GLP-1 Protocol

Modified combos for semaglutide/tirzepatide users. Small portions, protein-first sequencing, nausea-friendly options. Anti-muscle-loss strategy included.

✓

Chapter 5: Automatic Weight Loss -- The Psychology

Why this system works when everything else failed. Habit loops, environmental triggers, the identity shift. Directly adapted from "Automatisch Abnehmen" for the expat context.

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Chapter 6: Beyond 7-Eleven -- Restaurant Rules & Street Food Survival

When you do eat out (and you will), these rules keep you in a deficit without calorie counting. Includes the "Protein First" ordering system for Thai restaurants.

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Chapter 7: Tracking Without Tracking

How to know you're in a deficit without apps, scales, or obsessive calorie counting. The "Body Feedback" system Dr. Dotzauer uses with his medical clients.

Plus three bonuses:

A visual guide with actual photos of every recommended product. No reading Thai labels -- just match the picture to the shelf. Saves you from accidentally buying sugar-loaded "diet" food.

Value: $29

A one-page daily tracker designed for GLP-1 users. Track protein intake, water, nausea levels, and energy. No app required. Print it or use on your tablet.

Value: $19

No 7-Eleven nearby? (Rare, but happens.) This backup guide covers the top 10 Thai street food orders that won't destroy your deficit. Ranked by protein-to-calorie ratio.

Value: $19

Total Value: $94

$27

One-time payment. Instant download. Lifetime updates.

Get The 711 Diet Now - $27 PDF + printable bonuses. Works on any device.

30 Day

The "Try It At 7-Eleven" Guarantee

Buy the book. Read it. Walk into a 7-Eleven. Try the combos for a week. If you don't feel like this is the simplest fat loss system you've ever used, email me and I'll refund every cent. No questions, no hassle. You keep the book and all the bonuses. I've helped thousands of people lose weight -- I know this works. The risk is entirely on me.

Still Thinking?

Let Me Address What You're Really Thinking

This is the Western bias talking. Thai 7-Elevens are fundamentally different from US/European ones. They stock fresh chicken, eggs, salads, yogurt, edamame, and vegetables -- restocked multiple times daily. The products I recommend are whole-food-based, not processed junk. And here's the medical reality: a caloric deficit with adequate protein will make you lose fat regardless of food "quality." But the 711 Diet happens to be surprisingly nutrient-dense too.

You absolutely could. Walk into a 7-Eleven, read every label (in Thai), calculate the macros, figure out which products are protein-dense vs. sugar bombs, test different combinations, deal with the trial and error... or you could spend $27 and have a physician's curated protocol in your hands in 60 seconds. The information might be "out there," but the system isn't. That's what you're paying for.

The principles -- environment design, pre-selected meals, protein-first eating, decision elimination -- work anywhere there's a convenience store. The specific product guide is Thailand-focused, but the framework adapts to any 7-Eleven in Asia (Japan, Taiwan, Vietnam, Philippines all have similar offerings). And if you're visiting for 2 weeks: wouldn't you rather come back lighter than you left?

There are 20+ recommended products with dozens of possible combinations. But more importantly: boredom is a feature, not a bug. My research on behavior change shows that variety is the enemy of consistency. The people who lose weight and keep it off eat fewer different foods, not more. The 711 Diet gives you enough variety to avoid genuine monotony while keeping your decision load at zero.

The book includes vegetarian-friendly combos using edamame, tofu, Greek yogurt, eggs, and plant-based protein drinks available at 7-Eleven. Fully vegan is harder (protein sources are more limited) but possible -- the book covers this with specific modifications.

No. This is a system. Diet books tell you what to eat. The 711 Diet tells you exactly which products to grab from a specific store, in which combination, at which calorie tier. There are no recipes. No shopping lists for ingredients you can't find. No "meal prep Sundays." You walk in, grab, eat, done. The psychology chapter explains why this approach works when diet books don't -- based on my PhD research and the framework from "Automatisch Abnehmen."

You'll spend $27 on two mediocre Grab deliveries. This book will save you $200+/month on unnecessary restaurant meals and Grab orders, while getting you leaner. One month of Ozempic costs $300-1,000. A nutritionist in Bangkok charges $80-150/session. This is a physician-designed protocol for the price of a large Starbucks order. And it comes with a 30-day money-back guarantee.

Is This For You?

The 711 Diet Is Specifically For You If...

You live in or are traveling to Thailand (or SE Asia with 7-Elevens)
You want to lose fat but don't have a kitchen -- or simply refuse to cook
You're on GLP-1 medications and struggling to hit protein targets
You're tired of overthinking every meal and want someone to just tell you what to buy
You know the basics of nutrition but can't seem to apply them consistently
You want something evidence-based, not some influencer's "what I eat in a day" nonsense
You value simplicity over perfection -- you'd rather have "good enough, done automatically" than "optimal, never followed"

Stop negotiating with yourself at every meal.

Get The 711 Diet - $27 Instant access. 30-day guarantee. Keep everything even if you refund.

One Last Thing.

You're going to eat today. And tomorrow. And every day this week.

The question isn't whether you'll eat. The question is whether you'll eat with a system or without one.

Without a system, here's what happens: you wake up, check your phone, eventually get hungry, scroll Grab Food for 10 minutes, order something "not too bad," feel vaguely guilty about it, tell yourself you'll do better tomorrow. Repeat.

With the 711 Diet: you wake up, walk downstairs, grab Combo #3, eat, forget about food, get on with your life. The deficit happens automatically. The protein target gets hit. You step on the scale in two weeks and you're lighter.

That's the difference between a system and a wish.

And this system costs $27 and lives in a 7-Eleven you're already walking past every day.

Get The 711 Diet Protocol Join 1,000+ expats who stopped overthinking food.

See you at 7-Eleven.
-- Dr. Dominik Dotzauer