[guided]The purpose of the first step is to identify the basic mechanism behind every later moment estimate: integration over $\alpha$ enforces an integer equation. We have declared
\begin{align*}
f_X:[0,1]\to\mathbb C,\qquad \alpha\mapsto \sum_{x=1}^{X}e(\alpha x^k),
\end{align*}
where $X=\lfloor P\rfloor$, so all sums are finite and all termwise expansions are justified.
For the second moment, expand the product:
\begin{align*}
|f_X(\alpha)|^2=f_X(\alpha)\overline{f_X(\alpha)}=\sum_{1\le x,y\le X}e(\alpha x^k)e(-\alpha y^k).
\end{align*}
Thus
\begin{align*}
|f_X(\alpha)|^2=\sum_{1\le x,y\le X}e(\alpha(x^k-y^k)).
\end{align*}
Because this is a finite sum of continuous functions on $[0,1]$, we may integrate term by term with respect to one-dimensional [Lebesgue measure](/page/Lebesgue%20Measure):
\begin{align*}
\int_0^1 |f_X(\alpha)|^2\,d\mathcal L^1(\alpha)
=
\sum_{1\le x,y\le X}\int_0^1 e(\alpha(x^k-y^k))\,d\mathcal L^1(\alpha).
\end{align*}
Now we use orthogonality of additive characters on the unit interval. For an integer $m$, the integral of $\alpha\mapsto e(\alpha m)$ over $[0,1]$ is
\begin{align*}
\int_0^1 e(\alpha m)\,d\mathcal L^1(\alpha)=\mathbb{1}_{\{0\}}(m).
\end{align*}
This equals $1$ when $m=0$ and $0$ otherwise. Here $m=x^k-y^k$. Therefore the integral counts exactly the pairs $(x,y)\in\{1,\dots,X\}^2$ satisfying $x^k=y^k$. Since $x$ and $y$ are positive integers and the map $t\mapsto t^k$ is injective on $\{1,\dots,X\}$, this equation is equivalent to $x=y$. There are exactly $X$ such pairs, so
\begin{align*}
\int_0^1 |f_X(\alpha)|^2\,d\mathcal L^1(\alpha)=X\le P.
\end{align*}
This proves the case $j=1$.[/guided]