They both work and many of the "recreational" BC's work pretty well. I do like the harness on the plate as it feels a lot less cluttered in the water. It also get's 5-6 pounds of weight off of your belt and up higher where it can help with trim.
If you are up for getting out and diving I can bring my old bc and you can try my plate in the water.
If you are up for getting out and diving I can bring my old bc and you can try my plate in the water.