Plate nuts are like T nuts, but better.
They are held in place with screws, they are less lightly to be knocked out the back of the wall by clumsy setters because they sit flush in the hole. No more hammering, just loads of screwing.
These are what the professionals use.
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Screws not included -
you'd need 3,5 x 16 (6x5/8) flange head cross-recessed Z type C self tapping screw