I would suggest reading "It Starts With Food" and giving the Whole 30 a shot. Regardless of where you stand on the evil of grains, the book does a good job of explaining why we still feel hungry when we eat food that is less nutritious and why we feel satisfied when our bodies are getting sufficient nutrients. The Whole 30 part is basically an experiment you do on your own body so you dont have to rely on what all of the experts say on a forum.
I found a couple of simpe statements especially helpful. The first was the idea that everything we put in our mouths makes us more healthy or less healthy. There is no Switzerland. So sure, we can shoot for a calorie deficit eating Big Macs but we all know those patties arent making us healthier regardless of whether we find a way to lose weight doing it.
The second concept was not to snack. Eat 2 or 3 meals a day that include protein, lots of veggies when possible and some healthy fat. Snacking is a habit. So it's great when you have your lunch box with healthy things in it but when you run out you are going to grab whatever you can because you are in the habit of snacking, i.e. donut.
Once the whole 30 is done you can start to add things back in but hopefully the habit of eating good meals is solid. Then you can decide if you think you are ok eating rice or not. I found that eating solid, healthy meals kept me from wanting to stop for junk.
In my experience, the calorie in calorie out thing is a dangerous code to live by. Sure, you will likely lose weight if you eat less than you burn but there are two problems when that food is fast food. First, obviously, the food isnt that healthy and you arent getting the nutrients you need. Now I know the poster above isnt talking about only eating fast food but rather eating it when you dont have choices. The problem with his method is, not many people can eat that food and stay in calorie deficit. Primarily because when most people eat those foods they are not satisfied and they feel like they need to eat more food. I know personally I would have a terrible time trying to eat that way. If I start eating at a fast food joint I just want to keep eating.
Give the book or at least the Whole 30 some consideration. Both helped me understand how I react to eating certain foods.